A Few Guy Things

On my journey through life, I seem to have obtained a companion that that I would like to lose, but just won’t go away. I can’t remember just where the extra weight came from, it kind of just snuck up on me. For about a year now I have been carrying what amounts to an extra 25lb. bag of dog food in excess weight. I have succeeded in losing about 12 to 15 pounds throughout the spring and summer, but I always seem to gain it back over the winter.

There has to be a better way to keep the pounds off. Since I couldn’t figure it out I got some help from a dietitian and even talked to my doctor about weight loss. Here is a summary of what the experts said.

Don’t think of losing weight as a quick loss diet. Diets usually mean changing eating habits for a short time. If you think about it, boring meals, going hungry and skipping your favorite foods is really hard to stick to. Maybe that’s part of why I don’t get lasting results.
A better way lose weight is slow and steady unless you are so overweight that you have a serious health risk. For most of us 2 pounds a week is about max. If you go faster it’s easier to quit. You'll feel hungrier, and your body may try to save calories rather than burn them.

Don't be satisfied with the quick fix approach. Diets can help jump start a weight loss program for a while. But, like in my case the pounds come back. The way to approach the problem more effectively is with Lifestyle changes. The end result is to create a trimmer, healthier you for the rest of your life. Sounds like a plan to me!

Here are three things to keep in mind as you go for lasting weight loss:

1. Where are you currently weight wise, and set a goal.

Understanding your body mass index (BMI) which is a measure of body fat based on height and weight, is the current tool to set a weight-loss goal. You can calculate your BMI, using the National Heart, Lung, and Blood Institute online calculator at http://www.nhlbisupport.com/bmi, or ... for you math majors you can use this formula to do it yourself. This example is of someone who is 5 feet, 10 inches tall and weighs 200 pounds:

1. Start with your weight in pounds (200).
2. Multiply that number by 703 (200x703=140,600).
3. Multiply your height in inches by itself (70x70=4,900)
4. Divide the answer to # 2 by the answer to # 3(140,600 ÷ 4,900=28.69)

Overweight is defined as having a BMI between 25 and 29.9. Obesity is 30 or higher.

Just losing 5 - 15 percent of your weight can improve your quality of life. It also can help with diabetes, heart disease, stroke, high blood pressure, high cholesterol and other health problems. If you need to lose more than 15 pounds, talk with your doctor.

2. Modify your eating and exercise habits.

Average, Americans consume 2,000 to 2,500 calories per day. To lose 1 or 2 pounds a week, you'll need to burn 500 to 1,000 calories more than you eat each day. It typically involves lowering your calorie intake and increasing your physical activity. The goal is to make lifestyle changes that can work for you the rest of your life.

As you look at the food you eat, make a healthy eating plan based on what you like and don’t like and:

Focus on fruits, vegetables, whole grains, and fat-free or low-fat dairy items
Include lean meats, poultry, fish, beans, eggs and nuts
Make sure it is low in saturated fat, trans-fat, cholesterol, salt and extra sugar

Be aware that most healthy adults should try to get at least 2.5 hours of aerobic activity, like as swimming, bicycling and power walking, per week. The amount of exercise needed to lose weight or maintain weight loss is different for each individual.

Start slowly and work up to at least 30 minutes a day at a pace that's comfortable for you. If you can't fit your aerobic exercise into one session, you can spread it out over the day in 10- 15 minute sessions.

Another recommendation from the experts is strength training a couple of times per week. Make sure you are up to it first though.

3. Get a support Team.

Ask your doctor, nutritionist, certified trainer or someone else who wants to lose weight also. If you find a support group during and after weight loss it helps to keep it off.

It’s not easy to change eating and exercise habits. One rule of thumb is: To change a habit takes thirty consecutive times. If you fall off the wagon one time you have to start over at Zero. But, keep trying. You can do it. The rewards of success will be with you for years to come.