Losing weight takes commitment

Healthy weight week is next Monday through Jan. 30 and is an observance of maintaining a healthy lifestyle regardless of weight.

The popularity of weight loss as a New Year’s resolution comes as no surprise, with more than 60 percent of the American population overweight or obese, but with so many people resolving to lose weight, why do they end up making the same resolution year after year?

Commitment, a clear purpose and accountability are lacking in many resolutions leading to abandonment by the end of January. Are Andrews members ready to change to a healthy lifestyle? If the answer is yes, commit to it!

First, develop a clear purpose, in writing, of goals to achieve, and be realistic with these goals. Commit to use tried and true methods to improve habits and break the old lifestyle.

Quick fix diets don’t work, and when they do result in weight loss, it usually doesn’t last. If a weight loss plan seems too good to be true, it usually is.

Second, avoid the ‘‘all or nothing” mentality. For example, if exercise has been lacking for the past few months, then the determination to work out every day may be overwhelming, leading to the workout becoming a chore, or even leading to injury. Likewise, excess holiday eating may leave one wanting to fully overhaul eating habits. These types of resolutions start full throttle and trickle to a slow demise by trying to accomplish too much at once.

Hold a level of accountablity by setting concrete, achievable goals and timelines.

It’s important to commit to change, determine the needed motivation for the changes being made so when it gets tough, it’s easy to remember why there was a need for change in the first place.

Another helpful tip is to make a list of potential barriers and ways to overcome those barriers and look for assistance in the right places. Advice from the medical field is useful, as well as the Internet, books and even friends and colleagues. However, it’s important to know how to identify unhealthy advice and to realize what works for one may not work for everyone. Have a plan to overcome setbacks and understand that they will happen. Be prepared for these things when embarking on a weightloss challenge to ensure readiness when faced with a barrier or setback. Have a reward system in place when short term goals are achieved. It’s better not to reward with food but perhaps with a new DVD, a new outfit or a trip.

Finally, be realistic with how much weightloss to expect in a given amount of time. Quick weight loss is almost a sure recipe for weight regain, since the methods used typically aren’t sustainable over time. A healthy rate of weight loss is an average of one to two pounds per week. More than that and it’s difficult for a body to adjust to the changes. Consider the lowest adult weight: how old they were at that time? What was going on in their life? Do current circumstances provide the time and support needed to achieve that weight, or would something moderate be more realistic?

Striving to obtain a healthy weight is a commendable lifestyle change, and a body mass index chart can help evaluate a persons weight status. If frustration sets in by the amount of weight needed to lose and reach a BMI less than 25, take heart in knowing that it’s more than just what the scale says. It’s possible to maintain a low health risk profile with a BMI in the lower end of the overweight category (25-27.5). Maintain an appropriate waist circumference (less than 35” females, 40” males), engage in regular exercise, eat a healthful diet and abstain from tobacco use. Engaging in these behaviors at any weight will help improve current health risks. Remember, staying healthy and feeling good is part of enjoying a good quality of life!

The Andrews base community has several resources available to assist in achieving your goals:

1. Weight Management and Fitness Fundamentals Classes at the Health and Wellness Center

2. Portion of the Pounds Program at Malcolm Grow Medical Center

3. Healthy Weighs with Health Net, a free self-paced online program

4. Individual nutritional counseling with Registered Dietitians

5. Group fitness classes at the base Fitness Center