This May we celebrate National Women’s Health Week from May 12-18, encouraging all women to make their health a priority by taking small steps now to improve their health long term. We share with you 7 Days of 7 Ways to get you on the right track for a long and healthy life.
Day 2: Weight Loss and Management
One of the main ways to stay healthy is by maintaining a healthy weight. People who are overweight are more at risk for health issues such as diabetes, heart disease, and certain cancers. Losing weight and maintaining a healthy weight can put you on the right path to great health. To lose weight, you can follow these simple steps:
- Keep a food journal. By keeping track of what you are eating and when, you can identify your triggers- what causes you to overeat, or eat the wrong kinds of foods, and when you are triggered. Some overeating occurs out of boredom, or because the food is just there. There are donuts at the morning office meeting, and you can’t resist. You go out to eat with friends, and it’s hard to control your caloric intake. These are all situations than be avoided with some prior planning. Plan your meals and snacks in advance, or take a small portion aside and stick with just that.
- Make short term specific goals. Instead of “lose 20 pounds in a month”, try “lose 1.5 to 2 pounds per week”, which is more realistic and attainable.
- Make sure your goals are specific, realistic and attainable. “I want to go walking 3 times a week for 15 minutes in the evening.” Be forgiving when you have a setback. Learn to adjust your goals if you see that you are not sticking to them. For example, if you are skipping your nightly walk, try switching it to the mornings, when you have more energy and are more likely to go.
- Combine healthy eating with physical activity. Together, your weight loss will get the boost it needs.
- Be patient. It may take time, but making small changes every day will turn into long term results.
- Expect setbacks, they are inevitable. Get back on track quickly, anticipate the future and determine what you can do in the future when faced with the same challenge.
- Be consistent. Try to eat your meals at the same time each day. Avoid eating late at night or too close to bedtime.
- Monitor your food intake, such as with a food journal or app, and be aware of what and how much you are eating. Listen to your body’s cues; it will know when to stop. Stop eating when you are full. There will always be more later.
- Monitor your weight on the scale. Regular weigh-ins, either daily or once a week, can greatly help you stay on track. Seeing a weight loss will encourage you to keep going. And a weight gain is just a small setback.
- Find a support group- having a friend or buddy to do it with makes it easier to stick to.
- Don’t give up! You’re doing great!
- Posted by Altie Seigel
- On May 13, 2019