Get started on weight management

A practical guide to weight watching

Have you been told you should lose weight? There are many good reasons to lose extra weight. But don't do it just because someone else tells you to. Choose to do it for yourself because you want to feel, look and live better.

WHY LOSE WEIGHT?
For yourself
Exercising and eating better to help lose extra weight may mean that:
1.Your clothes fit better
2.You have more energy for the things you want to do
3.Your body is stronger
4.You feel better about yourself

For your health
If you are overweight, losing even a little weight can help you be healthier.
The following health problems may be more likely if you are overweight:
1.Osteoarthritis (joint problems)
2.Type 2 diabetes
3.High blood pressure and heart disease
4.Gallbladder disease
5.Sleep apnea and other respiratory problems
6.Certain types of cancer

FADS DON'T WORK
Maybe you've heard about the latest diet fad. You know, the one that tells you to eat only certain types of foods. Or the one that says you'll lose 30 pounds in 30 days. If these diets can do what they claim, then why are over half of the people in the United States still overweight?
The fact is gimmicks and fad diets just don't work in the long run. Some put your body and health at serious risk. Some help you lose weight, but they don't give you the skills you need to keep from gaining the weight back. The key to losing weight: Eat a variety of healthy foods and get regular exercise. Then keep up those habits to keep the weight off for good.

WHAT'S STOPPING YOU?
You may have many reasons why you're not ready to lose weight. You may not feel you have the time or the skills. You may be afraid of losing weight and gaining it back. You may want to wait until tomorrow. Well, you can lose weight. You can keep the weight off if you make changes slowly and stick with them. Decide that the right time to be healthier is now.

Break down those barriers
1. Get a large piece of paper. Fold it in half lengthwise to make a crease down the center.
2. On the left side of the crease, write down your barriers to losing weight. What are your fears? What's stopping you?
3. On the right side of the crease, write down the benefits of losing weight. What are your hopes? What would you do if you were thinner and healthier? What would you do if you were thinner that you don't (or can't) do now?
4. Compare the lists. Do the benefits outweigh the barriers?

As you read on, you will find information, skills, and other tools. These help you get started breaking down your barriers. Your health care providers, family, and friends can give you encouragement and support.

WHAT IS A HEALTHY BODY?
Healthy bodies come in all shapes and sizes. Not all bodies are made to be thin. For some people, a healthy weight is higher or lower than the average weight listed on weight charts. And though most magazines are filled with thin people, keep in mind that these models usually weigh less than their healthy weight.

CHOOSE A LONG-TERM GOAL
Pick a challenging goal, but make it one you think you can reach. You don't have to aim for a large amount of weight loss. Losing 5 percent to 10 percent of your body weight is reachable and can help improve your health. Your goal doesn't even have to be a specific weight. You may decide on a fitness goal (such as walking 10 miles a week), or a health goal (such as lowering your blood pressure). Whatever it is, choose a goal that is measurable, so you know when you've reached it.

Most of us rely on weight charts to tell us whether we are at a healthy weight. But these charts show average weights that may not be healthy or right for you. Body mass index (BMI) is another way of finding a healthy weight. The higher your BMI, the greater your risk for obesity and health problems. To figure your BMI, find your height and weight (or the numbers closest to them) on the chart above. Follow each column of numbers to where your height and weight meet on the chart. That is your BMI. Then look at the bottom of the chart for what this BMI means.

FINDING YOUR BMI
If your height and weight are not on the chart, you can still find your BMI. Use this formula to figure your BMI:
1) Multiply your weight in pounds by 703.
2) Divide the answer by your height in inches.
3) Divide this number by your height in inches again. This is your BMI.

Example:
1. 160 pounds x 703 = 112480
2. 112480 ÷ 63 inches = 1785
3. 1785 ÷ 63 inches = BMI of 28

MAKE AN ACTION PLAN
Once you have chosen a long-term goal, set short-term goals to help you get there. Short-term goals are part of your action plan. This plan outlines the steps you are going to take to get where you want to be. Aim for small changes. Keep track of your progress. Reward yourself along the way. Before you know it, you'll be well on your way to your goal. For instance:
1.Goal: Be more active. Action Plan: Take the stairs instead of the elevator at work every day. Walk around the block once three days a week.
2.Goal: Cut back on fat. Action Plan: Use 2-percent milk instead of cream in my coffee. Have fruit instead of a cookie with my lunch on Monday, Wednesday and Friday.

TRACK YOUR PROGRESS
Write down your goals. Then, keep a daily record of your progress. Write down what you eat and how active you are. This record will help you stay on track. It can show patterns, such as times when you tend to eat too much. It also lets you look back on how much you've done. This may help when you're feeling frustrated.

EAT MORE FIBER
High-fiber foods are digested more slowly than lower-fiber foods, so you feel full longer. Try to get an average of 25 to 35 grams of fiber each day. Foods that are high in fiber include:
1.Vegetables and fruits (not juice, which has little fiber)
2.Whole-grain or bran breads, pastas, and cereals
3.Legumes (beans) and peas

REWARD YOURSELF
Even if you don't reach every goal, give yourself credit for what you do get done. For your reward, choose a treat not related to food. For instance, if you've met your exercise goal for the week, take time out for a warm bubble bath. Or if you've stuck to your eating plan, treat yourself to something new: a massage, book, magazine, CD or DVD.

HEALTHY EATING
Food is your body's fuel. You can't live without it. The key is to give your body enough nutrients and energy without eating too much. This sounds simple, but it can be hard to do in our food-obsessed culture. Help yourself by knowing what, when, why, and how you eat. Learning new eating habits will help you manage your weight.

Try the following:
1.Don't skip meals. Skipping meals often leads to overeating later on. It's best to spread your eating throughout the day.
2.Eat a variety of foods, not just a few favorites. Not only is this healthier, but it can help ward off cravings.
3.If you find yourself eating when you're not hungry, ask yourself why. Many of us eat when we're bored, stressed, upset, tired, or just to be polite.
4.Learn to listen to your body. If you're not hungry, get busy doing something else instead of eating. For instance, if you're bored, stressed, or upset, try going for a walk.
5.Eat slower. It takes 20 minutes for your stomach to tell your brain that it's full. You may find it easier to stop at one helping.
6.Pay attention to what you eat. Don't read or watch TV during your meal.

READ FOOD LABELS
Most packaged foods are required to list certain information on the label. Knowing what to look for can help you make good food choices.

Look for the following:
1.Serving size and Servings per Container: The serving size is the average portion. All the values on the label are based on one serving. Remember to multiply the values on the label by the number of servings you eat.
2.Calories: The total number of calories in each serving
3.Total fat: Total grams of fat in each serving.
4.Fiber: The total grams of fiber in each serving.

DRINK LOTS OF WATER
Your body works better when it has the water it needs. Drinking enough water can help fill your stomach and make you feel less hungry. And water is needed to keep your digestive system working smoothly, especially if you begin to eat more fiber. Drinking more water won't make you gain "water weight." In fact, the more water you drink, the less likely your body is to retain water. Try to drink eight or more 8-ounce glasses of water every day. Instead of plain water, you can make some of your glasses no-calorie, no-caffeine flavored water, carbonated water, or herbal tea.


EXERCISE AND ACTIVITY
Exercise burns calories. It helps build muscle to make your body stronger. And studies show that people who exercise are the most likely to lose weight and keep it off. Use the information that follows to make exercise part of your weight-management plan.

THE BENEFITS OF EXERCISE
There are many reasons to add some exercise to your daily schedule. Here are some of the many benefits of exercise:
1.Exercise burns calories. The more calories you burn, the less likely you are to gain weight and the more likely you are to lose it.
2.Exercise increases your metabolism (the speed at which your body burns calories).
3.Regular exercise may increase the amount of muscle in your body. Muscle burns calories faster than fat. So the more muscle you have, the more calories you burn.
4.Regular exercise helps your body work better.
5.Regular exercise gives you more energy and curbs your appetite.
6.Exercise decreases stress and can improve your mood.
7.Exercise helps you sleep better.

MAKE ACTIVITY PART OF YOUR DAY
You may not think you have the time to exercise. But you can work activity into your daily life. Take 10 minutes out of your lunch hour to take a walk. Walk to the newsstand to get your paper instead of having it delivered. Make it a habit to take the stairs instead of the elevator. Make it fun, too. Take a resistance-training or aerobics class with a friend, ride a bike, walk the dog, or join a team sport.

STICK WITH IT
The key is to stay motivated all along the way. There are things you can do to keep yourself on the path to success.
1.Remind yourself of your goals. Post them near the refrigerator or desk.
2.Make daily entries in your diary or journal about your activity and eating. A visual reminder of success, like a gold star, can help keep you going.
3.Every week, take time to look back on how much you've accomplished.
4.Try taking a class. It can help you learn new skills and meet new people. You might try a low-fat-cooking class or yoga class. Don't be hard on yourself or give up if you slip. Be patient. Learning new skills takes time and practice. Learn from your mistakes and adjust your plan if you need to. Then get right back to it. If you believe you can do it, you will.