HealthyLife Articles

Category: Weight Control

Keep Fat At Bay With Water Each Day

Weight Control

If you’re looking for a magic potion to help you lose weight, look no farther than your faucet. Water, often taken for granted, is an important addition to a successful diet. It is recommended that adults drink six to eight 8-ounce glasses of water per day. Reducing diets should include plenty of water because:

* Water makes you feel full, thereby suppressing appetite.

* Adequate amounts of water will help rid the body of metabolized fat and waste.

* Water may help to relieve constipation, which is a common problem when dieting.

Here are some ways to make water more interesting and fun to drink.

* Garnish a glass of water with an orange slice or a wedge of lemon or lime.

* Drink sparkling water, either plain or mixed with some fruit juice.

* Drink flavored bottled water. (Check the labels; many are calorie-free, but many are not!)

* Drink water from an attractive goblet or wine glass, or use a special coaster under your water glass.

* Take an occasional “water break.” Set aside a few minutes at work or home just to relax and drink a refreshing glass of water.

© American Institute for Preventive Medicine

January 23, 2026
Set A Weight Loss Goal You Can Reach

Weight Control

Do you set out to lose 15, 20, or 30 pounds every year or so, only to find yourself stuck after the first 5 or 10? If so, do you quit out of discouragement?

There may be nothing wrong with your rate of weight loss. Your ability to set realistic goals may be the problem. If you’d like to increase your odds for success, try setting smaller, interim goals you can reach quickly. These are called short-term goals.

First, your goals need to be measurable. For instance, don’t tell yourself you have to “lose lots of weight.” You can’t measure “lots of weight.” So decide on a set number of pounds you want to lose. Then, break your overall goal down into realistic mini-goals. A realistic mini-goal would be to lose 5 pounds in three weeks, for example.

As you achieve your first couple of “mini-goals,” you’ll feel better sooner. After you reach each milestone of 5 or 6 pounds, set the next reachable goal, and so on. Small achievements add up, and keep motivation where dieters need it-high.

© American Institute for Preventive Medicine

January 23, 2026
10 Action Steps To Control Your Weight

Weight Control

1. Make physical activity a fun part of your life! Take a fitness or dance class with family or friends. Join a team sport.

2. Use your smartphone for health’s sake! Download free apps to help you set up and keep track of your weight, physical activity, and food intake.

3. Build muscle with strengthening exercises. Muscle burns more calories than fat.

4. Walk with a friend. Wear a pedometer to track your steps.

5. Work extra activity into your day. Take the stairs. Do chair exercises at your desk.

6. Shop for foods after you have eaten. Start with produce, then the outer aisles for fresh meats and dairy foods. Avoid aisles with processed foods, cakes, cookies, and munchies high in fat and salt.

7. Make fruit your everyday dessert.

8. Drink water and unsweetened drinks instead of sugary drinks, such as soda and sweet tea.

9. Get seven to eight hours of sleep a night to help regulate hormones that control hunger and help you feel full.

10. To deal with emotions, walk or do another physical activity instead of eating.

© American Institute for Preventive Medicine

January 23, 2026
Know Your Bmi

Weight Control

A simple measurement can help detect your health risks.

Body Mass Index − BMI− estimates body fat based on height and weight. Underwater weighing gives a more exact measure of body fat, but is costly and not practical. BMI is used as a screening tool to place people in categories of underweight, normal weight, overweight, or obese.

What’s your number?

To find your BMI, multiply your weight in pounds by 703.

Divide this number by your height in inches squared.

Example: Weight = 150 lbs; Height = 5’5″ (65″)

Calculation: [(150 x 703) ÷ (65²)] = 24.96

If you’d rather not do the math, use the online calculator from the National Heart, Lung, and Blood Institute atwww.nhlbisupport.com/bmi.

BMI – WEIGHT STATUS

Below 18.5 – Underweight

18.5 – 24.9 – Normal

25.0 – 29.9 – Overweight

30.0 and above Obese

A BMI above the normal weight range is less healthy for most people. It may be fine if you have lots of muscle and little fat. In general, though, if your BMI is above the normal range, you are at an increased risk for many diseases and health conditions. These include:

* Breathing problems

* Gallbladder disease

* High blood cholesterol

* High blood pressure

* Type 2 diabetes

* Heart disease

* Osteoarthritis

* Some cancers, such as ones of the breast, colon, kidney, and pancreas

* Stroke

The higher the BMI, the higher the risk for these problems.

Other factors to consider

Bodies vary. BMI does not take body fat percentage into account. For people who are very muscular, their BMI may overestimate body fat. BMI may underestimate body fat in older persons or those losing muscle. People over age 65 should check with their doctors for their recommended BMI.

Action Step

Discuss your BMI with your doctor. Ask about your personal risk of weight-related chronic diseases. Together, make an action plan to reduce your risks.

© American Institute for Preventive Medicine

January 23, 2026
Step-By-Step

Weight Control

Walk off extra weight and improve health problems.

Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health. Walking also has many health benefits. It can help lower blood pressure, reduce the risk of or manage type 2 diabetes, control weight, improve mood, and increase fitness.

Take ten steps in the right direction:

1. Talk with your doctor about a routine that is safe for your level of fitness.

2. Have the right gear. Wear comfortable shoes and clothing. Choose shoes with proper arch support, a firm heel, and thick flexible soles to cushion your feet and absorb shock. Wear reflective gear when it’s dark so motorists can see you.

3. Maintain good form. Maintain good posture to help you avoid backaches, muscle pain, and injuries.

4. Pull in your stomach muscles to set your pelvis in neutral, a position you will appreciate during longer walks.

5. Keep your chin parallel to the ground and your eyes focused 12 to 20 feet ahead to reduce strain on your neck and shoulders.

6. The impact of your first step should be from heel to toe, in a gently rolling motion. Push off with the back leg, toes leading the way to the ground slightly in front of your torso.

7. Use your arms. With each forward step, swing the opposite arm behind you. Point the arm toward the ground.

8. Start slow to build stamina. When you feel confident, add 5 minutes, then another 5, and so on.

9. Set walking goals, such as weight loss, reduced stress, or better overall health.

10. Reap the rewards. You will feel better and look better.

Tips

* Warm Up: Spend about five minutes walking slowly to warm up your muscles.

* Stretch: Gently stretch your muscles, including calves, quadriceps, and hamstrings.

* Cool Down: To reduce stress on your heart and muscles, end each walk slowly.

Action Step

On busy days when you can’t find time to walk 30 minutes all at once, take three 10-minute walks when you can fit them in.

© American Institute for Preventive Medicine

January 23, 2026
Mind Your Mindless Munching

Weight Control

* Calories from snacking throughout the day add up quickly.

* To find out how many calories you get from snacks, keep a food journal.

* Use a tracking tool, such as smartphone apps like MyFitness Pal.

* Once you see where excess calories come from, eat less and move more.

* Instead of snacking while watching TV, do some seated exercises, walk in place, or ride a stationary bike. Or turn off the TV and go for a walk.

* Do stretching exercises at your desk.

* Walk the perimeter of the mall.

* Have the coffee. Skip the doughnut. Calories Saved: 300+.

* Omit the large soft-pretzel and 16-ounce soda while you shop. Calories Saved: 640+.

© American Institute for Preventive Medicine

January 23, 2026
Knowing When Not To Weigh Yourself

Weight Control

If you weigh yourself every day, you’ll regret it. Of course, daily weigh-ins are tempting. When you’re working so hard to stay on a diet, you’re eager to see how you’re doing. But weighing yourself more than once a week may undermine your efforts. Here’s why:

* Praise each family member’s existing healthy habits. Note who takes the best care of their teeth, hair, or skin, for example.

* Set up health goals for each family member so that the heavy child isn’t the only one working on improving health.

* A moderate, acceptable weekly weight loss is around 1 pound. This comes out to an average of 2.3 ounces per day, which most scales do not register.

* You could easily get discouraged if no weight loss is recorded on a particular day. After a week, your weight loss is more likely to register.

* As much as 70 percent of your body weight consists of water. Your weight on the scale can go up and down daily due to fluctuations in water, so you can’t judge how well you did on your diet yesterday by what you weigh today. Consistent progress over many weeks is a true indication of fat being lost.

* Don’t become obsessed with the weight registered on your scale. The important issue is whether or not you’re learning new eating habits and exercising regularly. As you improve your eating and exercise habits, you will lose weight.

© American Institute for Preventive Medicine

January 23, 2026
Trim The Fat & Trim Pounds

Weight Control

The average American consumes about 37 percent of calories from fat. That’s about 10 percent too much.

Fat is the most concentrated source of calories. One level tablespoon of oil or shortening, for example, has 120 calories! Yet less than half the fat in most foods is actually visible. So it’s a good idea to know which foods harbor hidden fat. Reading labels for fat content is one way to start. Here are some other helpful hints to cut back on fat in the diet.

* Reduce the serving size of red meat.

* Substitute poultry or fish for red meat.

* Trim all visible fat from steaks, chops, and other fatty meats.

* Use nonfat or low-fat dairy products like nonfat yogurt or skim milk.

* Avoid pastries.

* Eat cereal and toast for breakfast instead of eggs and breakfast meats.

* Limit consumption of snacks like potato chips and crackers.

* Use mustard or nonfat yogurt in place of mayonnaise on sandwiches.

* Use less salad dressing or try an oil-free variety.

* Use less butter (a teaspoon instead of a tablespoon, for example).

* Avoid fried foods.

© American Institute for Preventive Medicine

January 23, 2026
Be Mindful Of…How You Eat

Weight Control

Eating mindfully is one way to practice mindfulness. Being aware of every bite you eat by being present in that moment allows you to taste and savor food more completely. You will be less distracted by what is going on around you, which may help cut down on portions, realize when you’re full, and help avoid stress-eating.

© American Institute for Preventive Medicine

January 23, 2026
Lean On Friends For Weight Loss Support

Weight Control

Find a friend or a room full of others on similar paths.

Getting support as you change lifestyle habits is important. It could be from a buddy who will listen to your woes, applaud your successes, and help you stay on track. Or you could find the support you need in a group program where others’ successes inspire and motivate you.

Friends don’t let friends eat junk.

It’s okay to be choosy. While your best friend might be great for laughs, if she’s a junk food junkie without weight issues, her own eating habits could rub off on you. Spend more time with a friend who is on a similar weight loss path or supports your efforts. If you don’t know anyone, find an online buddy in a weight-loss chat room or join a local weight loss support group.

Use common sense for fee-based programs.

Find out what you are paying for. One-on-one counseling? Group sessions? Medication? Pre-packaged foods and/or supplements that promise to speed up metabolism. Make sure the program you choose fits in with your budget, your lifestyle, and your personal goals.

Questions to ask:

* Is a medical doctor on staff? Does the program have certified professionals, such as registered dietitians and exercise physiologists?

* Do I have one-on-one counseling?

* Do I attend group meetings?

* Will I have to buy special foods and/or supplements?

* Is there a start-up fee and/or membership fees?

* What is the average cost per month?

* How will I get help to make healthy behavior changes?

* How much weight does the average member lose and how long does he or she keep the weight off?

Action Step

Don’t keep your weight loss goals a secret. Post it on Facebook. Tweet it. Sharing will give you that push to stay on track and provide some much needed encouragement when you feel like quitting.

© American Institute for Preventive Medicine

January 23, 2026