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Sunday, March 9, 2014
Choose a healthy weight for life! This is the U.S. Surgeon General's healthy weight advice for consumers. Unfortunately, for many people, choosing is not as easy as it sounds. Although most Americans seem to realize they need to maintain a healthy weight, an estimated 66% of adults are overweight or obese (National Center for Health Statistics). Many of these people have tried various weight-loss products or programs, some successfully, but most without long-term benefits. Obviously, many factors influence our ability to choose a healthy weight.
At the simplest level, body weight is determined by energy balance. Energy (in the form of calories) is acquired through eating and drinking. Energy is burned through the body's metabolic processes and physical activity. As most of us know, if you consume a higher number of calories (energy in) than the number of calories you use (energy out), you will gain weight. If, on the other hand, you burn more calories than you consume, a negative energy balance will be created and you will lose weight. Calories in must equal calories out to maintain weight.
Note: Only a modest reduction in calories is needed to achieve a healthy weight loss. Consuming too few calories can actually slow down your metabolism and your weight loss. It is often recommended that women not go below 1200 calories per day and men not go below 1800 calories per day for successful weight loss.
On a more complex level, a person's weight is also affected by cultural, environmental, and social factors that are not as easy to measure. However, positive changes can be made at any time regardless of your past experiences or behaviors. It is never too late to make healthy choices.
One of the most basic things you can do is to stop gaining weight. After all, It's not about what you lose. It's about what you gain. Achieving healthy life-long diet and exercise habits is the key to success! Download this poster, print it, and attach it to your refrigerator door as a reminder to learn to live healthier with the Dietary Guidelines for Americans:
A good starting point is to calculate your BMI and see where you fall on the charts provided. If you happen to realize that you need some help with attaining a healthy weight, be it weight loss, weight gain, or weight maintenance,a good place to start is with your healthcare provider. He/she will be able to map out safe approaches for you based on your medical history and personal goals.
No matter your weight, the following suggestions from the American Public Health Association can lead to improvements in health:
The following strategies may help you as you choose a healthy weight:
Many resources are available to help you make the necessary lifestyle changes to achieve and maintain a healthy weight.For optimum success, remind yourself that when it comes to Healthy Weight - it's not a diet, it's a lifestyle.
This article is a NetWellness exclusive.
Last Reviewed: Nov 02, 2009
Shirley A Kindrick, PhD
Team Leader of Comprehensive Weight Management
College of Medicine
The Ohio State University
Lisa Cicciarello Andrews, MEd, RD, LD
University of Cincinnati
Brian C Focht, PhD, FACSM, CSCS
Assistant Professor of Sport & Exercise Sciences
College of Education and Human Ecology
The Ohio State University
Jane Korsberg, MS, RD, LD
Senior Instructor of Nutrition
School of Medicine
Case Western Reserve University