Weight Loss

I get asked a lot about weight loss. It is a difficult complaint because many factors contribute to being overweight/obese. Here are some basic ideas to help shed off the extra pounds.

1. Walk, Walk, Walk...I recommend purchasing a pedometer and walking 10,000 steps a day. This is about five miles and about a 500 calorie loss each day. Several suggestions include taking the stairs, parking farther away, walking around the neighborhood, walking the dog, vacuuming, or walking with family or friends.
2. Exercise...the recommendation is at least thirty minutes of moderate activity (or three 10 minutes sessions) each day five times a week. Examples include walking a mile in 20 minutes, treading water, bicycling about 10mph, dancing, yard work, vacuuming, and actively playing with children.
3. Healthy Diet...Refer to the new food pyramid at www.mypyramid.gov. Dieticians recommend having colorful meals on smaller plates. Also, avoid "white" foods such as white rice, white potatoes, white pasta, or white bread. Also, eat fiber...veggies, whole grains, fresh fruits, beans, etc...
4. Eat breakfast to boost your metabolism.
5. Weight lifting twice a week will burn calories.
6. Set a realistic goal. 20 pounds in one year is more attainable and sustainable than 10 pounds in one month.
7. Try to eliminate 250-500 calories per day either by exercising, eliminating dessert, or switching from Coke (one soda has about 15 teaspoons of sugar!!!) to Diet Coke.
8. Drink water!!!
9. Know your BMI (Body Mass Index) and waist circumference.
10. Never go grocery shopping hungry.

There are many other ideas for weight loss. There are also medical conditions that make it difficult to lose weight such as cardiac disorders, thyroid disorders, hormonal disorders, and certain medications (antihistamines, progestins in birth control pills, Lithium, and beta-blockers).

Talk to your health care professional for further information about weight loss. Weight loss can be done but it is a long-term process. Always stay positive and drink a cold glass of ice water.