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 What If......I’m not at my healthy weight?
Your "healthy" weight is likely to be quite different from anyone
else’s. A variety of factors influence your weight including your
genes, which play a role in determining your body size and shape, as
well as physical activity, and what and how much you eat.
Your body shape and your BMI score are both considerations on
deciding whether the weight you maintain is a healthy one. If you
have excess fat located on the hips, thighs, and lower body, you may
not be at risk with your current weight, even if you are over your
"healthy weight" guideline. If excess fat is located more in the
upper body around your abdomen, you are more at risk for serious
illness.
What does my BMI score mean?
Body mass index or BMI is the relationship between height and
weight that determines whether someone is of average weight,
overweight or obese. A BMI score of 25-29.9 is considered
overweight, while a score of 30 or over is categorized as obese.
Normal BMI is 18.5 – 24.9. Calculate your BMI at:
http://www.nhlbisupport.com/bmi/bmicalc.htm
What should I do if I am overweight?
Learning how to get and maintain your healthy weight is a life
changing process. These healthy habits will not only help you
physically, but emotionally as well.
- Exercise: Research shows that even moderate physical
activity produces health benefits. It can also boost your
morale. People who exercise regularly generally feel good about
themselves.
- Positive self-talk: Learning to talk positively to yourself,
and not comparing your body with others, is a great way to feel
that you have self worth. Positive self-talk encourages positive
thinking and positive action.
- Set goals: Setting the right goals is the first step to
changing your lifestyle. Too often, people set their goals so
high that they are unattainable, or at least not for a long time
period. Setting more immediate, reachable goals is the best way
to chart your course. Effective goals are 1) specific; 2)
attainable; 3) forgiving (less than perfect.) For example,
"walking more often" is not a specific goal. "Walking five miles
a day" is specific, but is it attainable in the near future?
"Walking for 30 minutes, five days a week" is specific,
attainable, and forgiving in case you are too busy on a weekday.
- Reward yourself: Give yourself a reward when you have
accomplished something, or done something that required effort.
- Choose low fat: Select lean meat, fish, or poultry and use
meat substitutes such as dried beans. Eat low fat or non fat
dairy products. And, limit use of high fat spread, sauces, and
gravies.
- Watch portion sizes: If your serving sizes are consistently
larger than normal, take that into account when you eat. Portion
sized for pasta or cooked vegetables is a tennis ball cut in
half; meat, fish, or poultry is about the size of a deck of
cards; and portion size of leafy vegetables is about the size of
a tennis ball.
- Choose a variety of foods: This is the best way to meet your
nutritional needs.
- Behavior inventory: Limit snacking, comfort foods, or
overeating by analyzing your eating behaviors. Eat at least
three hours before bed, and consistently eat a healthy
breakfast.
How do I maintain this healthy weight?
Be committed to this change: If you believe that positive results
will come with these changes, and follow through with them, then
they certainly will. If applied long term, you will be an effective
person who is taking charge of their own health.
For more information:
http://www.nhlbi.nih.gov/health/public/heart/
obesity/lose_wt/patmats.htm
http://www.mypyramid.gov/
http://www.uaex.edu/healthy_steps/weight/
healthy_steps_healthy_weight.htm
http://www.uaex.edu/healthy_steps/weight/
weight_loss_maintenance.htm
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