HealthyLife Articles

Tag: Weight Control

Busting Diet Myths

HEALTHY EATING

Losing weight can be challenging. It means you have to change your eating and exercise habits. But does it mean you have to give up all the foods you love?

Many myths about a healthy diet can make the task harder than it needs to be. But the truth is, you can change your diet for the better and still enjoy your food.

Learn to recognize these common diet myths. You can make a healthy change to your eating habits.

Myth:Dieting means I can’t eat my favorite foods.

Fact:You can use moderation to still enjoy your favorite foods. Moderation means you can have a small amount once in a while. It means you may have to cut back, but you don’t have to give it up.

Having your favorite high-calorie foods in small amounts can be fine for most people. A small piece of cake at a birthday party or a little piece of dark chocolate can still fit into your healthy eating plan.

Myth:To lose weight, you have to give up breads, pasta and other grains.

Fact:Many grains can be part of your healthy diet. You should limit refined, processed grains like white bread and white pasta. But whole grains contain fiber and nutrients you need. Examples of healthy grains include:

* Whole wheat bread and pasta

* Brown rice

* Quinoa

* Oats

Read the nutrition label on whole grain products to help avoid high-calorie choices and added sugars.

Myth:Gluten-free foods are healthier options for weight loss.

Fact:Only people who have celiac disease or sensitivities to gluten need to avoid gluten.

Just because a food says it is “gluten-free” does not mean it’s healthier or has fewer calories than a food that contains gluten. In fact, if you avoid gluten, you could miss out on important nutrients. See a doctor if you think you have a gluten sensitivity.

Myth:You should avoid fat to lose weight.

Fact:Some fat in your food is necessary and healthy. Try to eat foods that contain healthy monounsaturated or polyunsaturated fats. Eating small amounts of healthy fat can even help you feel full.

These foods contain healthy fats that are important for overall health:

* Olive oil

* Avocadoes

* Nuts

* Seeds

* Eggs

* Salmon, trout

Source: National Institute of Diabetes and Digestive and Kidney Diseases

© American Institute for Preventive Medicine

January 23, 2026
Healthy Weight

Weight Control

In a culture where “thin is in,” it can be a challenge to focus on being healthy at any weight.

Healthy weight is not just about weight in pounds. It includes being physically active, eating nutritious foods, and following a mindful and healthy lifestyle.

Persons at a healthy weight have a lower risk for diabetes, heart disease, high blood pressure, and other chronic diseases.

If you are overweight, losing 10% of your weight will help lower your risk for many

chronic diseases.

(Your weight in lbs) ÷ 10 =

(lbs to lose 10% of your weight)

Not getting enough sleep can change the body’s metabolism, making it harder to lose weight. Less sleep leads to less energy to exercise and more time for snacking. Aim for 7 to 9 hours of quality sleep a night.

© American Institute for Preventive Medicine

January 23, 2026
Reward Yourself For Weight Loss

Weight Control

When a behavior is followed by a reward, the behavior is more likely to be repeated. So the more you are rewarded for your weight-loss efforts, the more likely you’ll continue to succeed.

But you don’t have to wait until you lose weight to reward yourself Rewards should begin the very first day of your diet. (Of course, food should not be a reward.)

Here are just a few examples of the kinds of rewards that can help you to adhere to your weight-control plan.

* Buy yourself a bouquet of flowers.

* Call a friend long-distance.

* Give yourself some special “me” time.

* Try a new cologne.

* Get your car washed.

* Have a low-calorie picnic. (The picnic is the reward, not the food.)

* Treat yourself to a movie.

* Keep a diary of all the improvements you notice while dieting (more stamina, feeling attractive, fitting into smaller-size clothing).

© American Institute for Preventive Medicine

January 23, 2026
Create Self-Enhancing Feelings 2

SleepWell® Program

Week 5

Take responsibility for your thoughts, feelings, and actions. You will feel better about yourself and your life. Blaming others is a natural, child-like reaction. It is more adult-like to figure out the amount of control you have in a given situation and respond to it in a mature way. You may not have control in every situation, but you can choose how you respond to others.

One reason to become more accountable for your responses is that a “victim” response forms negative, draining feelings. Self-responsibility creates positive energy. With it you can manage every event in a more positive, self-nurturing manner. One way to do this is to look at your language and see if you use “victim” or “accountability” phrases.

Example “victim” phrase:

I can’t improve my sleep until my boss gives me a better work shift.

Example “accountability” phrase:

I can schedule a meeting with my boss to discuss my shift and my sleep needs.

The Power of a Phrase

Fill in after the victim phrase with something you have caught yourself saying or are feeling right now. Use an accountability phrase to re-write this statement.

Victim Phrase

* I can’t…

* It’s useless…

* I have to…

* Why am I always the one who…

Accountability Phrase

* I can…

* There’s always a chance…

* I choose to…

* I’ll be the one who…

© American Institute for Preventive Medicine

January 23, 2026
Diet Changes: Simple And Doable

HEALTHY EATING

If you try a complete diet overhaul at once, you may get overwhelmed. You can make it easier by not doing too much at once. Focus on one or two things you want to change and stick with those.

Keep comfort foods, but tweak them

Many people think they must give up all their favorite foods to be healthy. But if you have comfort foods you enjoy, this can cause even more stress. Here’s how to keep them while eating healthy:

*Eat them less often.Aim to eat your comfort food once a week, rather than every day. Come up with healthier options to replace the comfort food.

*Take a smaller portion.Put a smaller portion on your plate and eat it slowly. Enjoy the smell and taste of each bite, truly savoring it.

*Modify the recipe.Switch out high fat and high calorie ingredients in your recipes. Use low-fat or fat-free dairy products instead of whole milk and cream. Use vegetable noodles instead of white pasta. All those little changes add up.

Keep it simple

If you’re already under stress, following an extreme diet plan could backfire. It could cause more stress, which could lead to frustration and more stress.

Instead, celebrate one or two small victories each day. Write down when you snacked on fresh carrots instead of potato chips. Or you had a glass of water instead of soda. Whatever you did to make your diet a little bit better is a step in the right direction.

Looking at the positive things you have accomplished may be the boost you need during times of stress. When you have slip-ups or bad days, don’t view it as a “failure.” It doesn’t mean all your healthy eating plans are over. Instead, forgive the mistake and look forward to a better and healthier day tomorrow.

Source: Centers for Disease Control and Prevention

© American Institute for Preventive Medicine

January 23, 2026
How To Help A Heavy Child Lose Weight

Weight Control

A heavy child or teenager carries a psychological burden, especially if he or she is the only family member with a weight problem. What’s more, people who are heavy as children have more difficulty in controlling their weight later on, as adults.

Concerned family members can take positive actions that help the child lose weight and promote emotional support at the same time. The basic premise is to make weight control a group effort and not focus on the child. In other words, rather than single out the heavy child for his or her eating habits, the entire family should try to adopt a healthy diet and other weight-control habits. Focus attention on these activities.

* Family participation in fitness or sports activities. Going for a hike or bike ride as a family not only creates an opportunity to exercise, but can bring family members closer together.

* Make it a household rule to limit the amount of high-calorie snack foods brought into the home.

* Teach all family members how to prepare healthy meals and snacks. Make a commitment to avoid high-fat foods for everyone’s well-being.

© 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
Mindfulness 3

SleepWell® Program

Week 4

Mindfulness means you are fully aware of all aspects of what you are sensing in the present moment.

* You focus on current thoughts without judging them.

* You put past thoughts and what the future has in store out of your mind.

Mindfulness Exercise

* Set aside five (or more) minutes. Find a place with no distractions. Get comfortable.

* Focus on your breathing or anything in the present, such as the sounds you hear or an object in your sight.

* As thoughts pop up in your mind, let them go without judging them. Return your focus to what you see, hear, feel, or are doing in the moment.

You can also practice mindfulness while you listen to music, walk, run, garden, or with any activity.

Take a Rest from Your Emotions

Detach yourself from your thoughts and emotions. Imagine sitting on a hill and viewing your thoughts and feelings at the bottom of the hill. Observe your thoughts as they pass by. Or, you can stop and think about them. Tell yourself: “I have control over when and how I think about a situation.”

Allow your emotional reactions to a situation or issue take a rest for a bit. This helps your mind use logical thinking.

© American Institute for Preventive Medicine

January 23, 2026
Digging Into Detox Diets

HEALTHY EATING

The word “detox” is a popular term in diets today. Many detox diets and plans promise to help your body flush out toxins and get you healthier.

Some detox diets follow extreme guidelines like:

* Fasting (not eating) for long periods

* Drinking only special detox drinks or juices

* Using supplements or products that claim to detox your body

* Using laxatives, enemas or other products to empty the colon

Safety concerns

Many detox plans haven’t been proven to be safe. Supplements and extreme diets can cause health problems. The Food and Drug Administration (FDA) has taken action against detox products that are dangerous or contain illegal ingredients.

Don’t assume that a “natural” detox plan is safe. It may be risky because:

* Drinking large quantities of juice can be dangerous for people with kidney disease.

* Drinking juices that are “raw” or unpasteurized can cause serious illnesses from bacteria.

* People with diabetes often need to eat a healthy diet and need to eat at regular times. Fasting or drinking juice instead of meals can cause dangerous blood sugar levels.

* Using too many laxatives can cause dehydration, severe diarrhea and an imbalance in minerals and vitamins.

* Fasting for long periods can cause headaches, dehydration and fainting.

Your body’s own detox

The human body is already designed to get rid of toxins. Most of this is done by the liver, which processes and removes chemicals, toxins and other unwanted things.

Supporting your liver is a healthy and safe way to “detox” without extreme or dangerous diets. You can support your liver by:

* Eating a healthy diet rich in fruits, vegetables, lean protein and whole grains

* Working toward a healthy weight if you’re overweight

* Avoiding or limiting processed foods

* Drinking plenty of water

* Avoiding or limiting alcoholic drinks

* Getting exercise regularly

* Following directions on medicines and take medicines as your doctor prescribes

* Getting vaccines for hepatitis A and B, which are diseases that affect the liver

Not all diets are safe. Before you start any detox or diet plan, ask your doctor.

Sources: American Liver Foundation, National Center for Complementary and Integrative Health

© American Institute for Preventive Medicine

January 23, 2026
How To Survive A Dieting Setback

Weight Control

Everyone experiences occasional setbacks, especially people on diets. The trick is to prevent a minor slip from becoming a major disaster that thwarts your long-term weight-loss goals.

The most determined dieter cheats once in a while-it’s only human. Don’t chastise yourself or give up because you’ve had a slip-up in your eating plans. Remember, a temporary setback does not equal a permanent failure!

Here’s what to remember when you go astray.

* Setbacks are a natural part of learning self-control.

* Acknowledge your mistake and plan how you’ll respond to a similar situation the next time. Make it work to your advantage.

* Remember, long-term success is still quite possible.

* Give yourself positive feedback. If you eat half of a candy bar, for instance, praise yourself for not eating the whole thing.

© American Institute for Preventive Medicine

January 23, 2026