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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
Laugh Out Loud (Lol)

Stress Management

Good medicine is just a chuckle away.

Is laughter really the best medicine? Studies show that hardy laughter improves blood flow, reduces stress, lessens pain, and burns calories. Some even say it has healing powers as it sends oxygen throughout the cells of your body. It’s also contagious.

What’s so funny?

Find something to laugh about – a joke, your in-laws, your boss. If that doesn’t trigger so much as a chuckle, look in the mirror. That’s right. Laugh at yourself. Make a funny face, Lift your nose and oink. Stretch your lips. Crinkle your unibrow. If that doesn’t work, fake it. Research shows that the brain can’t tell the difference.

Humor is everywhere.

Surely, there is something within your reach to make you chuckle, snort, or chortle. Here are some tips to tickle your fancy:

* Act like a kid – tell and laugh at your own knock-knock jokes, hula hoop, or wear a fake mustache and glasses. If you don’t laugh, someone around you will.

* Go to a comedy club or listen to a comedy CD.

* Watch your favorite comedy TV show or movie.

* Get a joke sent to your email every day, such as throughwww.ajokeaday.com.

* Check out Online joke websites and funny YouTube videos.

* People watch.

* Spend time with people who laugh a lot.

LOL Tip

Pretend you’re viewing your surroundings through the lens of “Candid Camera.” Focus on silly and offbeat things people do. This helps you lighten up and brightens your outlook.

Action Step

Kids laugh 200 times a day. Adults laugh only 15 times a day. Start counting the number of times you laugh and increase your record every day.

© 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
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
Remember:Kids Are People, Too

Stress Management

Don’t think for one minute that kids lead stress-free lives. Carefree as childhood may seem to adults, children experience stresses that are as real to them as car payments and broken water heaters are to you.

Coach your children in stress management so they can learn to handle setbacks and disappointments. Here’s how:

* Find a calm, quiet time to discuss with your children what it feels like to be stressed. Choose simple examples that are appropriate to their age levels.

* Ask your children about any physical signs of stress they may be experiencing, like upset stomach or sweaty palms.

* Teach your children that they can calm down, and show them how to make themselves feel better.

* Tell your children to take a slow, deep breath and imagine that they are sucking in air down to their feet. Then tell them to exhale all the “stressed” air out of their bodies and let go of tense feelings.

* Tell your children to imagine a comforting mental image. Suggest they picture themselves somewhere associated with relaxation-safe in bed, at a favorite playground, on the sofa with the family pet, sitting in Dad’s lap, or something similar. Encourage them to include as many details as possible in this image, to make it clear and memorable.

* Encourage your children to practice deep breathing or conjure up a comforting mental image whenever they feel stressed.

© American Institute for Preventive Medicine

January 23, 2026
Keep Your Cool With This Tool

Stress Management

Communicating well is the key to keeping calm.

Trying to express your thoughts and needs to somebody who just doesn’t get it can be very frustrating. You may supress your feelings or blow a gasket, neither of which is good for your mental state or physical health. With some effective skills to handle your emotions, you can resolve differences, build trust and respect, and create a positive environment that breeds creativity, productivity and success.

Effective communication is a combination of skills that includes listening, recognizing nonverbal signals, managing stress in the moment, and staying connected to your emotions.

Are you listening?

Listening is vital to effective communication. It’s not just hearing the words, but understanding what the other person means and how he or she feels.

Listen carefully.

* Put away your cellphone, close your folders, and don’t doodle. Focus on hearing what is being said.

* Don’t interrupt or redirect the conversation to your concerns.

* Don’t appear judgmental, critical, or accusatory.

* Show your interest in what is being said. Nod, smile, and make sure your posture is inviting.

Watch your body language.

* Don’t roll your eyes, squirm in your seat, or contort your face to show that you are annoyed.

* Don’t say yes while shaking your head no.

* Keep your arms uncrossed and maintain eye contact.

Keep stress in check.

Stress in small doses may help you under pressure. But too much can cloud your ability to speak clearly, listen effectively, or read non-verbal skills properly. Reacting can cause you to say or do things you’ll regret.

Action Step

The next time you are in a stressful situation, take control. Think before you speak. Take a few deep breaths. Look for humor to break up the tension. Be willing to compromise or at least agree to disagree.

© American Institute for Preventive Medicine

January 23, 2026
Keep Produce At Its Peak

Nutrition

Produce-fresh fruits and vegetables-is a gold mine of nutrients, usually with a price to match. To get the most nutrition for the “lettuce” you fork over for fresh produce, follow these suggestions.

* Select fruits and vegetables that look crisp or feel firm.

* When buying citrus fruits and pineapple, choose fruits that feel heavy for their size.

* Don’t buy produce that’s soft or bruised.

* Don’t buy more than you can use within a few days. If not used within a few days, store it under refrigeration. Most kinds of produce kept at room temperature ripens-or spoils-more rapidly. That’s fine if you’re eager to eat an avocado or banana, but not so great if you want to be able to use every last orange or lemon in the bag.

* Don’t soak produce in water-nutrients will leach out.

* Pat produce dry after washing, to prolong freshness.

* Don’t cut vitamin C rich fruits or vegetables, like strawberries and peppers, until just prior to eating. Exposure to the air destroys vitamin C.

© American Institute for Preventive Medicine

January 23, 2026
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
Keep Cool In A Crisis

Stress Management

If you’re going through a crisis, your view of the world probably isn’t too rosy. Sudden, sometimes unexplainable events, like loss of a job, death of a loved one, or illness or injury, throw people into an emotional abyss. It’s a crowded abyss, too: The National Institute of Mental Health estimates that in any six-month period, nearly 30 million Americans face some kind of crisis. Much of the stress triggered by a crisis arises from our perception of the event-whether we view a crisis as a challenge or a threat, an opportunity or a ticket to doom. Here are some skills that are useful for putting crises into perspective and surviving with minimal damage to emotional health.

* Visualize the future in positive, healing ways. Imagine yourself feeling good again and being happy. When people imagine themselves behaving in a particular way, the likelihood that things will turn out as expected increases.

* Learn to physically relax. It’s hard to feel tense when your body is completely relaxed.

* Be realistic when you describe your situation to yourself and others. Avoid exaggerating or using emotionally charged words like “never,” “always,” or “hate.”

* Take one day at a time. Set goals you can measure and achieve, and don’t demand too much of yourself.

* Don’t allow yourself to get bogged down in self-pity, but be willing to accept help from others. Love, friendship, and social support are powerful coping tools for managing stress.

* Remember, you’re not alone. Whatever you’re going through, others have experienced and survived. You will, too.

© American Institute for Preventive Medicine

January 23, 2026
Just Say No To Stressful Thoughts

Stress Management

When nagging thoughts or worries stand in the way of feeling good, a technique called thought stopping is an effective way to eradicate them. The trick is to recognize negative thoughts, then reduce their impact.

Here’s an example: You’re so distressed by a petty remark a coworker makes, you can’t concentrate on anything else, and you dwell on it for hours. Here’s what to do.

1. Isolate the stressful thought.

2. Close your eyes and focus on it briefly.

3. Count to three.

4. Shout “Stop!” (Or, if others are in earshot, imagine a stop sign, a flashing red light, or the word “stop” in bold letters.)

5. If the thought’s still present, repeat steps 3 to 5.

6. Resume normal activity, feeling better.

You can use this technique anytime you find yourself obsessed with negative thoughts. (If work problems dominate your thoughts, substitute an “off duty” sign for the stop sign in the exercise described above.)

© American Institute for Preventive Medicine

January 23, 2026