HealthyLife Articles

Tag: Weight Management

  • 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.

    Illustration of BMI weight categories.

    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.

    Page from Ways to Well-Being book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Knowing When Not To Weigh Yourself

    Weight Control

    Image on feet on a scale.

    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.

    Page from A Year of Health Hints book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Limit Calories From Alcohol

    Weight Control

    Sparkling water with lemon slices.

    If you drink alcohol, you could be taking in hundreds of empty calories every week, leading to a steady, unhealthy weight gain.

    Healthy, low-calorie:Drink more non-alcoholic, low-calorie beverages (e.g., sparkling water with lemon).

    Drink “spacers”:Space out alcoholic drinks to make every other one a non-alcoholic drink.

    The company you keep:Try to avoid or limit being around people who drink a lot of alcohol.

    Helpful distractions:Find a healthy, distracting activity to do like a hobby or physical activity, if you get the urge to drink.

    Page from HealthyLife Weigh book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Mind Your Mindless Munching 2

    Weight Control

    Eating when you are distracted can pack on pounds.

    To lose weight, you need to make a conscious effort to watch what you eat. No more of that “it doesn’t count because it’s not on my plate” logic. Calories from mindless munching in front of the TV, at your desk, or in the car add up quickly.

    Lower the need for munching & snack attacks.

    Image of teenage boys eating out of big bag of chips.

    *  Eat meals at regular times. Have breakfast every day.

    *  Eat when you feel hungry.

    *  Set a timer for 20 minutes and make your meal last that long.

    *  Chew foods slowly. Sip; don’t gulp.

    *  Savor a food’s flavor.

    *  Put your fork or spoon down between bites.

    *  If your stomach feels satisfied, stop eating.

    Identify what, where, and why you eat between meals.

    When you keep your daily activity diary, highlight all the extras – the mindless munchies – and add up just those calories. Note the places and activities you are doing and how you are feeling.

    Substitute a healthier activity for munching.

    *  Instead of eating when you watch TV, exercise or work on a craft to keep your hands busy.

    *  Do you eat when you are nervous, on a deadline, or upset? Go for a short walk instead.

    *  Do you treat yourself every time you pass the jar of candy or nuts at work? Walk around it or look the other way.

    *  Do you order the large popcorn at the movies and munch for 90 minutes straight? Take a couple of hard candies in your pocket. Pop these into your mouth instead.

    *  Lunch at your desk again? Stop multi-tasking and focus on your food.

    *  TV dinners common in your house? Clear the clutter off the dining room table and enjoy an easily prepared home cooked meal.

    *  Are you an appetizer addict? Learn to say “No” to tortilla chips or any other pre-meal snacks. Drink a glass of water or chew sugarless gum while you are waiting for your meal.

    Action Step

    Fill your time with activities you like to do that do not involve eating. Go for a walk. Do a home improvement project. Volunteer to help others. Take up a new hobby or renew an old one.

    Page from Ways to Well-Being book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Motivation Is The Gateway For Adopting Healthy Changes

    Weight Control

    Female standing outside with arms open taking in the fresh air.

    *  Decide what changes YOU want to achieve, not what someone else wants you to do.

    *  Remind yourself, daily, why you want to make a health change. Picture the change taking place.

    *  Post reminders around the house.

    *  List things you have achieved and are proud of. Use your successes to realize that you can accomplish any goal you set your mind to.

    Dos

    *  Choose salads with low-calorie dressing and limit portions when eating out.

    *  Keep healthy snacks handy so the healthy choices are the easy choices.

    *  Be patient. It takes up to 6 weeks to make a new habit.

    Don’ts

    *  Don’t supersize a fast food meal.

    *  Don’t choose coffee beverages with syrup as a daily habit.

    *  Don’t let slip-ups keep you from making permanent, healthy changes.

    Page from HealthyLife Weigh book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • New Year, New You

    Weight Control

    Smiling man.

    Take action now to reach your resolution to lose weight.

    *  Set an exercise goal you can reach. For example, by the end of this month, I will walk at least 20 minutes a day, five days a week.

    *  When you reach a goal, give yourself a nonfood reward, such as a new workout video or a new lunch bag.

    *  Substitute water for sweetened beverages.

    *  Eat fruits and veggies for snacks instead of candy, chips, and cookies.

    Action Step:Chew food slowly to give your body time to send a signal to your brain that you’ve had enough. You’ll enjoy your food more and eat less.

    Choose foods that won’t sabotage your goals.

    Page from HealthyLife Weigh book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • 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).

    Page from A Year of Health Hints book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Weight Control

    Weight Control

    General Guidelines

    © American Institute for Preventive Medicine

  • Busting Diet Myths

    HEALTHY EATING

    Salad bowl.

    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

  • The “Write” Way To Healthy Habits

    Weight Control

    Keep a daily food and activity diary.

    How many calories have you consumed today? Your best guess is likely 10 to 25 percent less than you think. To find out how many calories you do have, keep a daily food diary. And, while you are at it, record your physical activity, too. Burning calories might make up for those little mouthfuls that add up.

    Set your target.

    Health experts say that the average woman should have 1800-2,000 calories per day, and the average man, 2200-2,500. Your needs may vary and depend on whether you need to lose weight, gain weight, or have other diet-related issues. You should discuss your caloric and physical activity needs with your doctor.

    Be honest.

    Record everything you eat from the time you wake until the time you go to bed. This means what you eat and drink at meals and in between meals. Include coffee drinks, mindless munchies, 20-ounce sodas, and peppermints you pop in your mouth throughout the day.

    Get ready for a reality check.

    You can find out how many calories are in foods and drinks from:

    *  Books like Calorie King Fat & Carbohydrate Counter or online atwww.calorieking.com

    *  SuperTracker atwww.choosemyplate.gov

    *  Smartphone apps like My Fitness Pal, Calorie Counter, and The Daily Burn.

    Enter physical activities you do, too. You may be in for an unpleasant surprise to find out how many calories you take in and how few you expend in energy.

    If you had to pay for calories with physical activity:

    Food

    1 oz. potato chips

    Jelly doughnut

    Large cinnamon roll

    Calorie Cost

    150

    300

    800

    Activity Cost

    30-minute walk

    60-minute walk

    160-minute walk

    Action Step

    Think before you munch. If you are eating just because food is in front of you, walk away. Better yet, take a walk around the block. Then record the activity in your diary.

    Page from Ways to Well-Being book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine