Maintain a Healthy Weight
Weight is an important health issue. During the past 20 years there has been a dramatic increase in obesity in the United States . Being overweight is a risk factor for developing many health problems, including heart disease, stroke, diabetes, high blood pressure, arthritis, gall bladder disease, and some cancers. Generally, the higher your weight, the higher your health risk. This risk increases even further if one's waist size is greater than 40 inches for men and 35 inches for women.
If you are overweight, the amount of weight loss needed to improve your health may be much less than you think. Just losing 5-10 percent of your starting weight has health benefits. That doesn't mean you have to stop there, but it is an initial goal that is both attainable and valuable.
Below are a few simple weight management suggestions that can get you on your way to being healthier and feeling great.
• Eat slowly and stop when you're full. It takes about 20 minutes for your brain to recognize that your stomach is full. Many people eat when they're bored, lonely, or stressed . It can be helpful to keep a diary of what and when you eat. Reviewing the diary later can help you identify the emotions you have when you overeat or whether you have unhealthy habits.
• Get moving. Aim for at least 30 minutes of physical activity most days of the week.
• Strive for more than five . Eating fruits and vegetables each day isn't just a good idea to help you lose weight - it will help reduce your risk for heart disease and cancer. Additionally, try to increase your fiber intake to 20-35 grams per day. Starting the day with a high fiber cereal and selecting whole wheat bread products over white will make a difference.
• Watch what you drink. The extra calories in sodas, juices, and alcoholic beverages really add up. Instead, opt for a lot of water.
• Eat less more often . Many people find that eating a couple of small snacks throughout the day helps them to make healthy choices at meals.
• Avoid fad diets. It's never a good idea to trade meals for shakes or to give up a food group to try to lose weight. Some of these diets can even harm your health by putting you at risk for heart disease, bone loss, or kidney damage.
• Don't eliminate certain foods. The key to long-term success is making healthy choices most of the time.
• Forgive yourself. Everyone who's ever tried to lose or even maintain their weight has found it challenging. When you slip up, the best idea is to get right back on track and don't look back.
*For safe and healthy weight loss, try not to exceed a rate of two pounds per week. People who lose weight quickly by "crash" dieting or other extreme measures usually gain it all back, because they haven't permanently changed their habits. If you plan to lose more than 15 to 20 pounds, have any health problems, or take medication on a regular basis, you should be evaluated by your doctor before beginning your weight-loss program.
Favorite Healthy Weight Websites
| Nutrition for Everyone |
Nutrition for Everyone: Healthy Weight A site from the Centers for Disease Control and Prevention that provides information on Healthy Weight , Fruits and Vegetables, Bone Health, Iron Deficiency, Quick Tips, Resources for Everyone
Nutrition for Everyone Website |
| Calculate your BMI |
Body Mass Index (BMI) is a number calculated from a person's weight and height. BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems.
www.cdc.gov/nccdphp/dnpa/bmi/index.htm |
