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Tips for healthy weight loss

LTC Nursing Assistant Trainer, June 3, 2004

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Approximately 97 million Americans are overweight/obese. A report from the National Center for Health Statistics states that 49% of American women and 59% of American men are overweight. Being obese can lead to serious health problems. Here are some of the measures to follow to promote healthy weight loss:

• Get support when trying to lose weight. People with support systems have higher success rates than those who do not.
• Understand the importance of reduced-fat and low-calorie diets and exercise for attaining permanent weight loss.
• Educate yourself about the health risks related to obesity.
• Keep a daily food diary. Writing down what you eat makes you more aware of eating habits.
• Keep a physical activity log. Write down how often, for how long, and at what intensity your exercise sessions are performed. This makes you more aware of exercise habits and helps keep you on track.
• Change bad eating patterns. Eating patterns, or habits, often causes us to eat unnecessarily. Eat slowly and at a table without a television and wait at least ten minutes before having a second helping. This gives you time to develop the sensation of feeling full.

Remember: Be sensitive and supportive when talking to others about their weight.

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