Reaching and Maintaining a Healthy Weight
Do I need to lose weight, and if so, how much weight should I lose? Why can’t I loose those last 10 pounds? Why do I constantly lose weight and gain it right back? I know what the "good foods" and the "bad foods" are, so why when I meticulously avoid the "bad foods," I still can’t keep the weight off?
Do any of these questions sound familiar? If so, you’re not alone. Our society is in a "weight-loss" crisis. Each year, more than half of us will go on some type of diet to lose weight, with many of our attempts resulting in only a short-term weight loss - often gaining back more pounds than lost! This is what we call "yo-yo" dieting or "weight-cycling." If one diet doesn’t work than we go on to try the next, and the next diet, each promising to be THE answer to our dieting dilemma.
Not only is weight-cycling bad for your physical health, but it can also lead to inappropriate eating behaviors. We start to obsess with what we are eating. Foods become the enemy, and we start classifying them as "good" or "bad" foods.
All of this is not to diminish the fact that being overweight can be a health risk. Being overweight increases your risk of developing heart disease, diabetes, hypertension, and some cancers. If you are seriously overweight, even a modest reduction in weight can help to reduce your high blood pressure, blood glucose, and/or cholesterol levels.
So what is a healthy weight for you? The chart below will give you an appropriate weight range based on your height. Find your height in the left-hand column and follow it across to the healthy weight range based on your height. The upper values of the range are for those people with a larger frame size and more muscle and the lower values are for those of you with a smaller frame size. Remember, not everyone is meant to be a size 6. We all have our own "set-point," the weight where we balance out. If you’re not able to get those last 5-10 pounds off, maybe you’re not supposed to; maybe you’re already at the weight that is right for you!
What is a healthy weight for me?
Source: Evidence Report of Clinical Guidelines on the Identification, Evaluation, and
Treatment of Overweight and Obesity in Adults, 1998. NIH/National Heart, Lung, and Blood
Institute (NHLBI).
So now you have an idea of where you want your weight to be, what’s next?
Following, are some basic tips you can use to help you reach and maintain a
healthy weight:
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Set realistic goals. The key is to lose weight gradually (no more than 1-2 pounds
per week) by incorporating healthy eating habits into your daily
life. The concept of dieting is out and maintaining healthy eating patterns
is in! Incorporating healthy eating patterns into your daily life will help you
to reach and maintain a weight that is good for you.
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There are no "good" or "bad" foods. This way of thinking only leads to
obsessive food habits. Remember - everything in moderation. Foods are
the cornerstone of your health. They provide the energy and building
blocks for a healthy you. Make the changes needed gradually, one step
at a time. Try lowering your fat intake to more than 30% of your total
calories and make sure to eat a variety of foods that you enjoy. Try new
foods whenever possible.
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Take your time when you eat. Don’t eat in the car or when watching TV.
What happens is that we don’t pay attention to our internal signals telling
us when we’re full. We’ve become a society that has become
accustomed to "jumbo-sized" food portions. Cutting down your food
portion sizes is an excellent place to start.
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While cutting back on your fat intake, try increasing the fruits, vegetables,
and whole grains in your diet. Take advantage of the many varieties of
fresh fruits and vegetables that are currently available at most
supermarkets. If you are intimidated by the thought of cooking different
grains or vegetables, consider buying a food steamer. There are many
inexpensive models out there to choose from. They make cooking rice or
steaming your vegetables a snap.
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Start some type of physical activity. Walking is a great place to start. A
brisk walk, 30 minutes a day will help you to lose the weight and keep it
off. It will also help you’re emotional well-being.
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If you have any health problems or take medications regularly, make sure
to see your health provider before beginning your weight-loss program.
Also, if you’re feeling totally lost and need someone to help set-up an
eating plan, ask your doctor or registered dietitian for help.
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Remember, developing and maintaining a healthy eating pattern doesn’t
have to be complicated – just fun!
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