As published in the Student Nutrition Association of Kaplan Newsletter, January 2015, Volume 4, Issue 1.
Healthy Weight Week this year runs from January 19th to the 23rd. This falls conveniently at a time right after New Year’s resolutions have been made, many involving weight loss, to remind folks of the basis for a healthy weight loss…eating right and being active. Healthy Weight Week was also developed to emphasize the importance of feeling good in one’s body and focusing less on the number on the scale (Green Mountain at Fox Run, 2014).
Dieting is one of the most common ways people attempt to lose weight. Unfortunately, these “fad diets” typically eliminate or restrict dietary intake making them hard to sustain. Not to mention, decreased consumption of certain food groups can cause nutritional deficiencies leading to fatigue and a whole host of health problems (Green Mountain at Fox Run, 2014).
Instead of this approach, making small lifestyle changes is recommended. While this method may take longer to see results, these new habits will make it easier to maintain a healthy weight once it is reached (CDC, 2011). So if weight loss is one of your goals, Healthy Weight Week is the perfect time to hide the scale and learn how to love your body with the following tips from Shape (2014) magazine:
- Love yourself, love your body.
- Set realistic and obtainable goals.
- Make positive lifestyle changes.
- Seek support from like-minded people like friends, family, or online groups.
- Replace negative thoughts with positive self-talk.
- Eat a variety of foods that are flavorful yet nutritious.
- Listen to your body: eat when you are hungry and stop when full.
- Be active.
- And most importantly...relax. Do not obsess over weight, food, etc.
The Centers for Disease Control and Prevention (2011) also suggest the following guidelines for a healthy weight loss and maintenance:
- Aim to lose on average 1-2 pounds per week.
- Watch your diet: adopt a healthy yet realistic diet with a regular eating pattern including a nutritious breakfast every day.
- Be active: Exercise on a regular basis, at least 60-90 minutes per day, most days of the week.
- Stay on course by monitoring your progress along the way and seeking support when needed.
Centers for Disease Control and Prevention. (2011). Losing weight. Retrieved from http://www.cdc.gov/healthyweight/losing_weight/index.html
Green Mountain at Fox Run. (2014). Healthy weight week 2015. Retrieved from http://www.fitwoman.com/healthy-weight-week/Shape. (2014). National healthy weight week: Self satisfaction is key. Retrieved from http://www.shape.com/blogs/weight-loss-coach/national-healthy-weight-week-self-satisfaction-key
DISCLAIMER: The content on this blog, www.mind-bodypursuit.blogspot.com, represents the thoughts, ideas, and experiences of its author and should be taken as such…with a grain of salt. It is for entertainment purposes only and not intended to prevent, diagnose, or cure. Before trying any new physical activity, dietary plan, supplementation, complementary and alternative therapy, or other wellness tip please seek the guidance of a qualified professional.