It’s Healthy Weight Week!
Jan 22, 2020
In honor of National Healthy Weight Week, it is important to address healthy and attainable ways to lose weight and maintain a healthy weight. The number of adults who are overweight or obese has been steadily increasing for all ages and populations in the United States over the past 50 years. The good news is that in this age of instant information, it is easier than ever to stay informed about living a healthy lifestyle and maintaining a healthy weight.
Being overweight increases your risk for heart disease and many other complications that can be avoided by eliminating modifiable risk factors. Modifiable risk factors are ones you can change, such as increasing exercise, quitting smoking, and limiting your intake of unhealthy foods.
There are several factors that should be considered for your overall health and to achieve and maintain a healthy weight. It is important to first assess your risk for being overweight. A useful tool for assessing your weight is the Body Mass Index or BMI, which is a calculation of your estimated body fat.
In order to achieve and maintain a healthy weight, it is important to set realistic goals for weight loss, exercise, and a healthy diet. An example of a realistic goal is one that is attainable and sustainable over time (see our previous article on SMART Goals!).
Some tips for improving your diet can include:
- Planning meals ahead of time
- Prepping meals at home to take with you
- Including more fruits and vegetables
- Limiting or eliminating sugary drinks
- Limiting fat
Some attainable goals for exercise include:
- Walking 30 minutes at least 5 days a week
- Splitting exercise time into smaller increments
- Taking the stairs instead of the elevator
- Parking your car farther away from the door
- Reduce screen time
Don’t forget the importance of drinking enough water, getting quality sleep and managing stress! And, be sure to reward yourself for meeting every goal! Focus on non-food rewards for making healthy choices.,,,things like a little extra self-care (maybe a massage!), a night out with friends or family, or maybe that new book or music download you’ve been wanting.
Remember....the greatest journey starts with a single step!