Weight - Tips for Getting in Control

Most people know that weight is an important health issue. Some people who need to lose weight for their health don't recognize it, while others who don't need to lose weight want to get thinner for cosmetic reasons. In some ways your weight is different from, for example, your cholesterol level or your blood pressure, because you can't see what these are by looking at someone. Successful weight management is a long-term challenge for any individual but there is one factor, more than any other that is essential if a person is going to get their weight under control.

That factor is the education about what overweight is and why it is vital to take control of this potentially deadly situation. Weight can affect a person's self-esteem. It can also cut a life short by decades and without warning. In addition, excess weight is highly visible and evokes some powerful reactions, however unfairly, from other people and from the people who carry the excess weight. The amount of weight loss needed to improve your health may be much less than you wish to lose, when you consider how you evaluate your weight. Research has shown that your health can be greatly improved by a loss of 5–10 percent of your starting weight. That doesn't mean you have to stop there, but it does mean that an initial goal of losing 5–10 percent of your starting weight is both realistic and doable.

A good place to start is a visit to your medical professional. If you don’t have a doctor or do not know a doctor who you could ask about weight there are many other choices. Ask a nurse. Ask a physician’s assistant, or ask anyone you trust who has achieved success in losing weight. There is one thing anyone should know about weight loss… you do NOT need to pay someone to ship you food, or charge you to attend meetings, or sell you a variety of exercise equipment. Money is not the issue… habits are. The good news is that anyone can change habits in just a few weeks with a little help from some friends.

Here are a few tips on low or no cost educational options. First, calculate your Body Mass Index (BMI). You can do this at this web site that will give you an automatic calculation… http://www.bmi-calculator.net

Next, if your BMI is out of range here are some things you can do right now to start getting back to a healthy weight.

1. Make up your mind to do this. Nothing is more powerful than a person with a goal and the determination to achieve it. See yourself thinner. See your new clothes and use affirmations. An affirmation is a little note you put on your mirror and the kitchen cabinet and the ‘fridge door so you see it every day. The note says “I like the new thinner, healthy me that I’m becoming.”

2. Next get some advice. Seek the advice of someone who knows about weight, how to control it, how to change it, and something about food, what is good for you and what is not. The advice you are seeking is to help you get on a plan that you can sustain to create small successes one at a time.

3. Now the work begins. You’ll need a support person or better yet a support group. Three people can be the best and especially if you are all working on getting to a more healthy weight. Person A supports person B and person B supports person C and person C supports person A. Support means helping each other to remain on track, stay on purpose, reminding each other of the importance of the goal.

4. Finally, remember that in addition to dietary changes it is vital to add exercise to your plan. Even 30 minutes of brisk walking every day 7 days a week is better than lack of any exercise. But again, habits are powerful. It’s not easy to just get up one day and decide to change habits that have been in place for years. So start small and work your way to your objectives one small step at a time.

In summary, make it your goal to lose 5 pounds. Then do it again. Then again until you reach your desired weight. Be careful to understand nutritional needs while you are counting calories and getting your daily exercise. What some really fast tips to help you with all this?

A. Stay away from any food that is white unless it’s fish or vegetables.

B. Drink water with every meal until you achieve your desired weight.

C. Avoid anything that is fried. There are many other choices.

D. Have the salad but skip the dressing … use lemon juice instead.

E. Cut way back on dairy products.

F. Go real easy on the carbs.

That’s it for this tip. Check back each month for other tips on getting healthy and staying healthy. Meridian