Weight Control Keep a daily food and activity diary. How many calories have you consumed today? Your best guess is likely 10 to 25 percent less than you think. To find out how many calories you do have, keep a daily food diary. And, while you are at it, record your physical activity, too. Burning […]
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Weight Control Healthy Body Weight Find your weight on the bottom of the graph. Go straight up from that point until you come to the line that matches your height. Then find your Body Mass Index (BMI). You can also find out about your BMI from:www.nhlbisupport.com/bmi. A BMI above the normal weight range is less
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Weight Control Repeated weight loss and weight gain slows the body’s metabolic rate. In general, a healthy weight for adults falls within a Body Mass Index (BMI) between 18.5 and 24.9. A BMI between 25 and 29.9 = overweight. A BMI of 30 & higher = obese. Avoid crash dieting. This makes your body slow
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Weight Control Make being active a priority every day. Try not to focus on the number on the scale. Instead, focus on healthy food choices, watching portion sizes, and getting regular physical activity. Muscle burns more calories than fat. To build muscle, do strengthening exercises. Use weights, a stretch band, etc. Walking just 2 flights
Weight Control The average American consumes about 37 percent of calories from fat. That’s about 10 percent too much. Fat is the most concentrated source of calories. One level tablespoon of oil or shortening, for example, has 120 calories! Yet less than half the fat in most foods is actually visible. So it’s a good
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Weight Control When a behavior is followed by a reward, the behavior is more likely to be repeated. So the more you are rewarded for your weight-loss efforts, the more likely you’ll continue to succeed. But you don’t have to wait until you lose weight to reward yourself Rewards should begin the very first day
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Weight Control Take action now to reach your resolution to lose weight. * Set an exercise goal you can reach. For example, by the end of this month, I will walk at least 20 minutes a day, five days a week. * When you reach a goal, give yourself a nonfood reward, such as a
Weight Control Many people fret about how much they weigh. The real issue of concern is what percentage of their body weight is made up of fat. The ideal is about 16 percent for men and about 20 percent for women. Standard height and weight charts ignore this issue. Here’s a simple test to do
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Weight Control Eating when you are distracted can pack on pounds. To lose weight, you need to make a conscious effort to watch what you eat. No more of that “it doesn’t count because it’s not on my plate” logic. Calories from mindless munching in front of the TV, at your desk, or in the
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Weight Control * Decide what changes YOU want to achieve, not what someone else wants you to do. * Remind yourself, daily, why you want to make a health change. Picture the change taking place. * Post reminders around the house. * List things you have achieved and are proud of. Use your successes to
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