Weight Lose Programs

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There is no hard and quick answer to how much a person should weigh in order to be healthy. But, women need to be concerned about weight because it can and does affect overall health. Obesity, or being overweight, can result in premature death and can contribute to many problems, such as heart disease, high blood pressure, high blood cholesterol, diabetes, cancer, breathing problems, arthritis, and problems with pregnancy, overstress and manner of speaking.

The first, and best, thing to do is to talk with your health care provider about your weight. Together, you can talk about what a healthy weight is for you, based on your height, erect (bone size, amount of muscle) and age.

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You can also use a tool called the Body Mass Pointer (BMI) to give you a pound range for a healthy weight. You take your weight and height and see where you fall on the BMI table for adults (see below). There is also a handy BMI calculator at the National Heart, Lung and Blood Institute’s web site (see resources at the end of this FAQ).

Some general guidelines for bringing up the rear weight safely are:

• Eat fewer calories. The best formula for bringing up the rear weight is to decrease the number of calories you get while increasing your physical activity every day. Depending on how active you are, you may need linking 1,500 — 2,500 calories a day. A safe plot is to eat 300 to 500 fewer calories a day to lose 1 to 2 pounds a week.

• Lose weight slowly. It is best to aim for bringing up the rear 1/2 to 2 pounds a week. By improving eating and exercise habits, you will develop a healthier lifestyle. And, this will help you to control your weight over time. You will also decrease your chances of getting heart disease, high blood pressure and diabetes. ‘Crash’ diets may take off pounds quicker, but can cause you to gain back even more pounds than you lost after you stop the diet.

• Exercise. Get active for at least 30 minutes every day. You don’t have to train for a marathon to be active! Vigorous walking, gardening, riding a bicycle, tennis and dancing all count as exercise. You can also break up the 30 minutes into three 10-minute periods. To get even more active every day, you can do things like park farther away from the mall in the parking lot and take the stairs instead of the elevator. The thought is to use up more calories than you eat each day. This will keep the calories from being stored as stout in your body.

• Eat less stout and sugar. This will help decrease the number of calories you eat each day. Select foods whose marks say low, set alight or reduced to describe calories or stout, including milk harvest and cheese. Eat lean types of meat, capon, and fish. Eat less sugar and fewer sweets (don’t forget that soda and juice can have lots of sugar). Drink less or no alcohol.

• Eat a wide variety of foods, including starches and dairy harvest. This helps your body to get the nutrients and vitamins it needs to be healthy. Include plenty of vegetables, fruits, grain harvest and whole grains each day. Don’t skip dairy harvest — there are many excellent tasting low, no, and reduced stout milks, yogurts, cheeses, ice creams, and other harvest to choose from. Genteel calcium intake is needed for all women to prevent bone loss.

Starch is an vital source of energy that all bodies need, even when a person is trying to lose weight. It is found in foods like potatoes, rice, pasta, bread, beans, and some vegetables. Foods high in starch can be converted into high in stout and calories when you eat them in large amounts, or when they are made with rich sauces, oils, or other high-stout toppings like butter, sour cream, or mayonnaise. Stick to starchy foods that are high in fiber, like whole grains, beans, and peas.

• Practice part control. Eat smaller amounts of food at each meal. Let go of belonging to the ‘clean plate club.’ Don’t feel like you have to eat everything on your plate, even when eating out. You can also try eating more small meals throughout the day, rather than three large meals.

• Get support. It can be hard to start a weight loss program, particularly if you are out of shape and not used to exercising. Question your family and friends for support. Try to find an exercise companion. Make your activity fun and social — go on a walk or hike with a friend or learn a new sport like tennis or ice-skating.

• Treat yourself (once in a while). When trying to lose weight, we all feel tempted to ‘cheat’ by eating a favorite, rich food like cake or cookies. But, sometimes it can be caring to eat a small amount of a favorite food. This may keep you from craving it and overeating if you do ‘cheat.’

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