Tips On Getting To Your
Healthy Weight
Your healthy weight is the
natural weight you can
reach through good eating, regular physical activity and managing
stress. Reaching a specific weight is not as important as the lifestyle
changes you make to become healthy.
Why maintain a healthy weight?
Weight is only one component
of health. Even if you
carry some extra weight, by eating right and getting plenty of physical
activity, you'll feel better, have more energy, and reduce your risk of
weight-related diseases.
Why is it so hard to lose
weight?
While a diet helps you lose
pounds quickly,
following
a restrictive diet long-term can be bad for your health. Once you stop
dieting and exercising, the weight comes back. This puts you in an
unhealthy cycle of losing and gaining weight, which is harder on the
body than just being overweight.
It's also hard to overcome the
roadblocks to weight
loss such as, lack of time for exercise, family and work schedules,
large portions at restaurants, holidays that have lots of food, and
illness or injury.
A lifestyle change of healthy
eating and regular
physical activity will improve your health and quality of life, no
matter what you weigh.
How do I do that?
Making small changes, such as
being aware of your
portion sizes, eating more fruits and vegetables, and adding a few more
steps to your daily routine, can improvement your health.
Take a daily walk with family
members, friends,
coworkers, or pets. Keep track of your steps with a step counter or
pedometer, which you can buy at Walmart. If you have a desk job, you'll
see how little you actually move in a typical day. Wearing the step
counter will motivate you to accumulate more steps during the day.
To be successful in your
lifestyle changes:
- Don't
do the diet thing. Get
rid
of the idea that you'll go on a diet and quickly lose the weight. This
approach almost always fails. Instead, create a plan to eat healthier.
- Why
and when do you eat? Do
you
overeat? If so, why? Are you bored, stressed, or sad? Do you rely on
fast foods because you don't know how or don't like to cook or don't
have the time to cook? Do you use food as a reward?
- Slowly
change the things you eat.
Don't follow a particular diet. Instead, includes lots of fruits and
vegetables, whole grains, and lean protein such as chicken and fish.
Some nutritionists suggest a method of filling your plate with one-half
vegetables, one-fourth lean protein, and one-fourth whole grains. Or
you could set a goal of eating at least 5 servings of fruits and
vegetables a day. If you make small, reasonable changes, rather than
depriving yourself of everything you love, you will be more successful.
- Establish
goals you can reach.
Set small goals. Your goals should be specific, within your reach, and
flexible enough to break once in a while. A goal to simply work out
more and eat better is too general. Instead, make a plan to be active 3
to 4 times a week. For example, start with a goal to walk for 15
minutes three times a week, and then slowly increase it to 20 minutes 4
times a week. When you reach this goal and it has become routine, set a
new one. But realize you may have setbacks now and then; it doesn't
mean you've failed.
- Make
daily activity a part of your
routine.
Identify what keeps you from being active or exercising. Are you
juggling a demanding job with raising kids? Maybe you can start a
walking group at work during lunchtime. Ask your spouse to pick up the
kids from day care or soccer practice one day a week so you can make
time for physical activity.
How can I fit physical
activity into my busy day?
Try to make physical activity
a regular and
essential
part of your day, just like brushing your teeth or going to work. Start
slowly and be sure to consult your doctor first if you aren't active at
all. Consider scheduling your activity in the morning if you tend to
talk yourself out of it later in the day.
Take the stairs instead of the
elevator. Park far
away
and walk to your office or the grocery store. Make a plan to ride your
bike to work once a week. Instead of e-mailing a coworker, get up and
walk to his or her desk. If you don't have time to take one 30-minute
walk, break it up into three 10-minute walks.
If you want a more structured
way to get exercise,
consider joining a health club or community center that offers fitness
activities. Find an activity that you love and feel you can stick with,
and then vary it with other activities so you don't get bored. For
example, 3 days a week, take a brisk, 30-minute walk with a friend and
then lift some weights together. On other days, take a water aerobics
class, ride a bike, or take the dog for a hike. Join a softball,
volleyball, or basketball league. The more you can find activities you
like, the greater your chances for success.
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