January/February 2004
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Tips to Achieving or Maintaining a Healthy Weight
By Betty Bedner

January 18-24 is Healthy Weight Week and this time of year can be bleak for dieters and those trying to maintain a healthy weight. Sixty-four percent of US adults are overweight and obese. Besides the holidays with their temptations of many delights, the cold weather also can interrupt your workout schedule. It's easy then to reach for comfort foods like mac and cheese, sending you on a mood roller coaster that can lead to overeating.

Seasonal weight gain varies from person to person, but surveys have shown an average of a 5-7 pound gain during the winter months. So, this year, be prepared for the winter season with this plan to beat the winter gain:

1. Exercise, exercise, exercise. Setting a regular schedule will help keep you on track with your exercise routine. Come 5:00, when it's cold and dark out, if you're not headed for the gym, you're more likely to head for the comfort of your warm home, TV, and some nice comfort foods unless you have a regular fitness schedule that includes a variety of types of exercises. Get as close to the recommended 30-60 minutes of moderate exercise a day 6-7 days a week as possible. Physical activity should be the HIGHEST priority of achieving and maintaining a healthy weight.
2. Behavior Modification. Changing unhealthy behaviors slowly into new, long-lasting behaviors is key. Includingt a friend or your family as support is of great benefit for long-term changes.
3. Realistic goals for weight loss. One to two pounds per week is all that should be aimed for. Women should eat at least 1200 calories per day and men need 1500 calories per day.
4. Diet and nutrition. A good diet will teach you how to eat the foods you will be eating for a lifetime

Remember, regular exercise is far more important than strenuous or no exercise at all.
F = Frequency (how many days per week)
I  = Intensity (how hard, easy, moderate, vigorous)
T = Time (amount for each session or day)
"Real life exercise", such as parking the car further away at the store and walking or shoveling snow is exercise, too. It can be broken up into 10 minutes, 3 times/day, for example, versus 30 minutes all at one time.

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