Watching Your Waistline
Over the past several decades many things in our American culture have gotten bigger, our houses, our vehicles, and our TVs, to name a few. But the one thing that has gradually increased that may impact our country the most is our waistline. The current obesity epidemic rivals cigarette smoking in expenditure of health care dollars spent and threatens to change our way of life for many generations. While our waistlines have gotten bigger, there have been countless fad diets and quick weight loss scams that have come and gone to support a billion dollar weight loss industry. So why is being overweight or obese bad, and why do so many people struggle with weight loss? There are many ways to measure obesity; two of the most common
are BMI (body mass index) and your waist measurement. The higher your BMI number is the higher your risk is of developing many chronic diseases and disorders. BMI does not consider body composition and may be inaccurate for people under 5 feet tall or older adults. The waist measurement is taken just above the hip bone, close to the naval. The goal for men is less than 40 inches and a waist less than 35 inches for women. An elevated BMI or waist measurement is associated with an increased risk of developing the following:
• Heart disease and Stroke
• Type II Diabetes
• Hypertension
• Sleep Apnea
• Several types of Cancer
• Alzheimer’s Disease
• Orthopedic problems and Arthritis
Weight loss is not easy for most people. Up to 70% of the population attempt weight loss every year in one form or another. Only 20% are successful at losing the weight and keeping it off. Fad diets and “magic” weight loss pills that promise quick weight loss are not healthy or safe. Slow, steady weight loss is much more effective for the long term. Onehalf to two pounds per week is appropriate for most people. Focusing on lifestyle changes that you can maintain instead
No More New Year's Resolutions
Does your "New Year's Resolution" list look the same as it did last year? Studies show that 98% make resolutions with good intentions, but 85% fail to achieve their goals. Albert Einstein defined insanity as doing the same thing over and over again expecting different results. Most goals are unachievable because they are unrealistic and poorly thought out. Successful goals are based on behavior changes that focus on lifestyle changes and made using the SMART concept:
Specific- Goals must be specific. Instead of saying that you will start an exercise program, set a goal of walking on the treadmill for 15 minutes a day 3 times this week, increasing 5 minutes each week until you reach 30 minutes a day.
Measureable- In order to determine if the desired outcome has been reached, or to what degree, the goal needs to be measureable. Instead of making a goal to cut down on fast food intake, make the goal of cutting down from 3 days per week to 2 days per week.
Action-based- Never use the words "may", "try", or "maybe" when writing goals. "Do" is the desired action-based word. Remember to set your goals specific to YOUR needs and wants, not someone else's.
Realistic- Many goals fail because they are unrealistic. Large amounts of weight loss, strenuous exercise routines, and drastic changes in diet are some examples. Nothing defeats the change process faster than unrealistic, unachievable goals. Remember, gradual change leads to permanent change.
Time-line- When setting your goals, start with weekly goals and a set of 3 month goals describing where you want to be at that time. The weekly goals should be reassessed every week and adjusted if need be. Baby steps build the foundation that leads to success.
Most New Year's Resolution's fail within 15 weeks, but by setting SMART goals you can achieve and maintain lifestyle changes that will lead to improved wellness and health.