HealthyLife Articles

Tag: Weight Management

  • Healthy Weight

    Weight Control

    Smiling man outside exercising.

    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.

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

    © American Institute for Preventive Medicine

  • Keep Fat At Bay With Water Each Day

    Weight Control

    Image of water bottle.

    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.

    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

  • 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

  • 10 Habits For Healthy Weight

    SELF-CARE CORNER

    Image of feet on a scale.

    1.  Drink more water. Staying hydrated can give you more energy to be active.

    2.  Don’t drink soda. Sugary drinks add extra calories and no nutrition. Try to cut back or skip them all together.

    3.  Get exercise. Don’t worry about getting exercise every single day. If you miss a day or two, start again. Don’t give up.

    4.  Eat more fruits and vegetables. Replace high-calorie foods like French fries, potato chips or processed foods with fresh or frozen fruits and veggies.

    5.  Focus on sleep. Being rested helps control hunger and may help you prevent weight gain.

    6.  Eat only when hungry. Treats are tempting but save them for special occasions.

    7.  Control food portions. Start with small amounts of food on your plate and eat slowly. Then, go back for more food only if you’re still hungry.

    8.  Keep a food diary. Write down everything you eat. This may help you understand where you could make better food choices. You can also use an app on your phone or computer to do this.

    9.  Don’t eat in front of the TV. Instead, eat without distractions at a table. This can help you avoid mindless overeating.

    10. Try strength training. Exercises like leg lifts and push-ups build muscle. This helps you burn more calories, even while resting.

    Look for more healthy, proven ways to lose weight atwww.familydoctor.org. This website has advice on healthy food choices, exercise basics, and more.

    © American Institute for Preventive Medicine

  • Miles To Go

    WELL-BEING

    Image of a glass of soda.

    Would you choose that soda if you were told how many miles you needed to walk to burn off the calories?

    You’d choose a lower calorie drink if you saw signs explaining how many miles you would need to walk to burn off the calories in that sugary drink. Research at Johns Hopkins, reported in the American Journal of Public Health, found that simply showing calories is not enough to change bad eating habits.

    But when calories are tied to miles of walking, then behavior changes.

    Teens who shopped in neighborhood stores in Baltimore were presented facts on signs about various soft drinks. Researchers found that the teens who saw the signs either bought lower-sugar choices or smaller bottles.

    A typical 20-oz. soda or sports drink has 16 teaspoons of SUGAR and would take 50 minutes of RUNNING or 5 MILES of WALKING for a 110-pound adolescent to burn off the calories.

    © American Institute for Preventive Medicine

  • Thinking About Changing

    WELL-BEING

    Image of young man working at a warehouse.

    Do you want to lose weight, quit smoking, eat healthier, get fit, manage stress, drink less alcohol? First, ask yourself:  Are you ready to change?

    Meg Baker, director of Employee Wellness at the University of Alabama at Birmingham, says while the focus on self-improvement is good, you must be ready to make a change in order to actually do so. To help prepare for any lifestyle change, Baker offers some tips:

    *  Develop small, short-term goals that will fit into your schedule. Make them realistic.

    *  Consider the benefits and reasons for the change.

    *  Talk to a family member, friend, or coworker about goals. Sharing your goals with others will increase the likelihood of your staying committed to a new gym regimen or stop smoking plan, and they may want to join you.

    “If the new behavior has lost its luster, switch things up,” Baker said. “Variety is the key to life and can keep you from getting burned out. Spice things up by changing your normal exercise routine, finding new healthy recipes online, or joining a new exercise class.”

    © American Institute for Preventive Medicine