Wednesday, April 30, 2003

Reduce body fat to reduce cancer risk

A study released today in the New England Journal of Medicine provides overwhelming evidence of the link between overweight and cancer risk. Researchers estimated that excess weight may contribute to 14 percent of cancer deaths in men, and 20 percent in women. The study showed that the greatest danger comes from abdominal fat, as seen in an "apple-shaped" body.

"We've long known that carrying excess body fat can contribute to health problems such as heart disease, stroke, and diabetes, but this study points to additional dangers from cancer," said weight-control expert Andrew Flach, the author of COMBAT FAT! (Hatherleigh Press, 2003). "This study reinforces the need to reduce your body fat percentage, and the best way is to make a lifestyle change that includes more exercise and better food choices."

Flach offers these tips for people who want to get started on trimming their body fat.

Get moving. Get up and get yourself moving, whether it's walking, swimming, biking, or running. Try to do at least 30 minutes a day of aerobic activity. You can even break it into 2 or 3 sessions if that fits your schedule better.

Stretch your way to success. When you are beginning an exercise plan, start by doing stretches for at least one whole week. This way, your muscles will be ready for exercise and you'll be less sore.

Hit the weights. Weight training helps burn fat and build lean muscle. You don't need to join a gym to benefit from weight training. Simple exercises can be done at home using dumbbells, water bottles, even soup cans. Include at least 2-3 days per week of light weight training. One set is enough, especially if time is precious. Best exercises include biceps curls, triceps extensions, lateral raises, rows, lunges, squats, crunches and hyperextensions.

Cut the calories. Americans take in too many calories. Period. From super-sized meals at fast food restaurants to enormous servings at our favorite steakhouse, we are on the receiving end of an abundance of calories. Weight reduction is a caloric formula. Calories in (through eating) versus calories out (through activity). It's that simple. Stick with smaller portions.

Make it a family affair. Recent studies have shown that obesity is a problem for children, as well as adults. Educate yourself and your family about proper diet and the importance of exercise. Help your kids develop healthy habits for choosing food and activities. Toss out the junk food and turn off the television set. Get active. Get healthy. Do it together.