Weight Loss
Confused about how to approach weight loss and management?
It is difficult to know where to start and what goals to set. The question is: Where would you like to begin and what are your ultimate goals?
The obesity rate in the United States continues to rise. In 1985, 10% to 14% of the population of eight states had a body mass index of 30 or more (equivalent to 30 pounds overweight for a 5’4” person). Currently, at least 15% of the population of every state has a BMI of 30!
What causes obesity and overweight?
Overweight and obesity result from an energy imbalance. This involves eating too many calories and not getting enough physical activity.
Body weight is usually determined by one’s genes, metabolism, behavior, environment, culture, and socioeconomic status. You can’t change your genes or metabolism. And many other circumstances of life are out of your control.
But you can make changes in your behavior and environment. These two factors present the greatest opportunities for prevention and treatment.
- Talk with your physician about food management programs and exercise activities.
- Once you get cleared by your doctor, begin an exercise program. Go for a walk. Buy a couple of exercise DVDs and work out in the privacy of your home, or consider joining a fitness club. You can find lists of fitness centers on our WorkLife web portal.
- Cut back on liquid calories, including alcoholic beverages, sugar-sweetened soda, and sports drinks.
- Get up and move around the house during TV commercials. Walk up and down the stairs or do sit-ups and push-ups. Buy small dumbbells and use them while you watch TV.
- If you’re going to a party, have an apple or a cup of low-fat soup before you get there. Arriving hungry opens the door to bad food choices. Drink calorie-free liquids before eating to help you feel full.
- Don’t eat dessert. But if you do, sample just one or two cookies instead of having something bigger.
- Reduce your portions the day before and the day after a big meal to make up for the extra calories you may consume. Try to increase your exercise during the week to offset the additional calories.
- Find fun activities you can do with your family or friends — ice skating, jogging, and swimming all burn calories.
- Raise your intake of low-fat comfort foods, such as broth-based soups and chili made with lean meat.
