January 2006

This Time, Do it Right!


It's the time of the year when many people make resolutions. When it comes to losing weight, however, these commitments are often broken. To keep this from happening, you can take some simple steps that may help to avoid failure:
  • Set realistic goals. Losing as little as 10 pounds can add up to dramatic improvements to your health. A weight loss of from one-half pound to two pounds per week is realistic.

  • Do it for the right reasons. You'll be much more likely to stick with a weight loss plan if you do it for reasons that are really important to you. For example, you may want to become more fit so you can enjoy sports activities with your family and friends.

  • Be in it for the long haul. You probably didn't gain your excess weight in just a few weeks or months, so it's not realistic to think you'll lose it overnight.
"Our most prevalent health risks in the United States are linked directly to excess weight and obesity," says Barbara Sadler, manager, Health Promotion, who notes that being overweight puts you in danger of developing potentially life-threatening conditions such as heart disease, sleep apnea, type 2 diabetes, high blood pressure and stroke. "Plus, by maintaining a healthy weight, you'll feel better, have more energy and likely increase your self-esteem," Barb adds.

Before You Sign Up For Any Weight Loss Program — Check It Out!

Some people lose weight on their own, while others like the support of a structured program. Before you join any kind of commercial weight control program, here are some important questions to ask:
  • Does the program provide counseling to help you change your eating, activity and personal habits?
    The program should teach you how to permanently change those eating habits and lifestyle factors, such as lack of physical activity, that have contributed to your weight gain.

  • Is the staff made up of a variety of qualified counselors and health professionals such as nutritionists, registered dietitians, doctors, nurses, psychologists and exercise physiologists?
    You need to be evaluated by a physician if you have any health problems, are currently taking any medications or plan to lose more than 15 to 20 pounds. If your weight control plan uses a very low-calorie diet (a special liquid formula that replaces all food for one to four months), an exam and follow up visits by a doctor are also needed.

  • Is training available on how to deal with times when you may feel stressed and slip back to old habits?
    The program should provide long-term strategies to deal with weight problems you may have in the future. These strategies might include things like setting up a support system and establishing a regular physical activity routine.

  • Is attention paid to keeping the weight off? How long is this phase?
    Choose a program that teaches skills and techniques to make permanent changes in eating habits and levels of physical activity to prevent weight gain.

  • Are food choices flexible and suitable? Are weight goals set by the client and the professional?
    When your weight loss goals are discussed, your food likes and dislikes and your lifestyle should be considered.
There are other questions you can ask about how well a program works. Because many programs don’t gather this information, you may not get answers. But it's still important to ask them:
  • What percentage of people completes the program?
  • What is the average weight loss among people who finish the program?
  • What percentage of people has problems or side effects? What are they?
  • Are there fees or costs for additional items, such as dietary supplements?
Remember, quick weight loss methods usually don't provide lasting results. Whether you lose weight on your own or with a group, long-term changes are the most important. No matter how much weight you have to lose, modest goals and a slow course will increase your chances of both losing the weight and keeping it off.

The information contained in this newsletter is not intended to replace the advice of your healthcare provider. If you have any questions about managing your health and/or seeking medical care, please contact a medical professional.
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