Getting back to a Healthy Weight: You Can Do It!!!

                                                               The Challenge:

                       

                                

For some, maintaining a healthy weight can be quite a challenge. There are several factors that contribute to weight gain.  Among these are the following:

• Genetics,
• Environmental factors (such as living in food deserts),
• Food choices,
• Food preparation methods,
• Availability,
• Socioeconomic Factors,
• Physical activity levels,
• Cultural factors (including acceptable standards of beauty).

                   Why Maintain a Healthy Weight??

                    

                                          

Maintaining a healthy weight is a significant factor in preventing the development and exacerbation of hypertension and diabetes mellitus.  Excessive weight is also correlated with the incidence of certain cancers, various respiratory conditions, sleep apnea and gallbladder disease among others.  In fact, obesity and weight-related conditions are the second leading cause of preventable deaths.  Despite billions of dollars spent yearly on weight loss products and services, obesity continues to rise.

The Focus:

                                                      

In attempting to attain and maintain a healthy weight, the focus should be on an overall healthy lifestyle.

For many people, this would involve making major behavioral changes.  Setting realistic goals is the necessary first step.  It is also important to note that small steps count.  The key is being consistent.

The major modifications to be made for effective weight management involve modifications in eating habits as well as physical activity.  Of utmost importance is the ability to sustain the healthy changes over a lifetime.

"Danger": This is where most people fail.  They prefer to choose "quick fixes" that may sometimes result in rapid weight loss, but the effect is not permanent.  These people then go through several cycles of "yo-yo" weight loss, or fluctuating weight which can be detrimental. 

Recommendations:

The recommended healthy weight loss is one to two pounds per week or ten pounds within a five-week period.  The best and most effective way to achieve this is through a combination of dietary modifications (consisting of a variety of healthy food choices, portion control, and adherence to a selected calorie level) while simultaneously increasing physical activity levels.

The key is consistency of healthy diet and exercise. Overall healthy lifestyle changes result in maintenance of a healthy weight and a generally better or improved standard of living.  Your goal should be to maintain a normal healthy weight with a Body Mass Index (BMI) ranging from 18.5 to 24.9.

Chronic disease risks and significant health problems can be lowered by even relatively small to moderate weight loss (for example, by losing five to ten percent of one's current weight).

You Can Do It!!!

• The key to achieving and maintaining a healthy weight throughout life involves balancing caloric intake with physical activity
• Choose a variety of healthy foods particularly those from plant sources
• Utilize healthy cooking methods (baking, broiling, grilling as opposed to frying)
• It is imperative that you watch your portion sizes even when you consume healthful choices
• Stay away from "super-sized" or "biggie products
• Even with significant dietary changes, adopting a physically active lifestyle is of utmost importance
• Regular physical activity provides a few bonuses- stress reduction, increased energy levels, and lowered risks of heart disease, cancer, diabetes and osteoporosis
• Incorporate into your plan of action as many behavioral modifications as possible:  plan meals ahead of time, and make deliberate decisions about what, when and how to eat.
• Do not develop the habit of skipping meals since there is a tendency to overcompensate at the next meal
• Never do grocery shopping without a list or when you are hungry
• Be mindful and in control of the setting in which you eat
• Refrain from eating in front of the television
• Avoid watching television commercials about food
• When eating, use a smaller plate and eat slowly
• Avoid the urge to nibble while preparing meals
• Engage in practical activities that burn calories (such as climbing stairs whenever possible instead of riding elevators)
• When shopping, try to park the car at some distance from the entrance of the store to allow you to walk

Hopefully, at the end of your journey lies a healthy, beautiful you.  Remember, you can do it!!

Adapted from the Shepherd's Diet Plan

Copyright ⓒ 2007 by Dr. Lorna C. Shepherd

Ed.D., MSPH., R.D., L.D

All rights reserved