{"id":4500,"date":"2022-08-24T13:09:10","date_gmt":"2022-08-24T20:09:10","guid":{"rendered":"https:\/\/vistasolmedicalgroup.com\/?p=4500"},"modified":"2022-08-24T13:09:12","modified_gmt":"2022-08-24T20:09:12","slug":"healthy-weight-2","status":"publish","type":"post","link":"https:\/\/vistasolmedicalgroup.com\/healthy-weight-2\/","title":{"rendered":"Healthy Weight<\/strong>"},"content":{"rendered":"\n

You may not get down to the number you saw on the scale 20 years ago, but you can still get to a weight that enhances your health and your life.<\/strong><\/p>\n\n\n\n

First, what does \u201chealthy weight\u201d mean to you? Is it the weight you think you should be? The same as you weighed 20 years ago? Ten pounds less than your sister-in-law? We can\u2019t provide an exact number for you personally, but we can give you some pointers on how to get to a weight that\u2019s healthy for you and stay there.<\/p>\n\n\n\n

Two ways to get a ballpark idea if your weight is healthy or not: body mass index (BMI<\/a>) and waist circumference<\/a>.<\/p>\n\n\n\n

BMI measures your height compared to your weight. For example, a person who is 5\u20197\u201d and weighs 170 pounds has a BMI of 26.6, which is in the overweight range:<\/p>\n\n\n\n

But experts note that BMI doesn\u2019t measure belly fat, and that\u2019s important. Too much belly fat can increase your risk for type 2 diabetes, heart disease, and stroke. Waist circumference (waist size) takes belly fat into account and helps predict your risk of health problems from being overweight. Women whose waist measures more than 35 inches and men whose waist measures more than 40 inches are at higher risk. Losing weight can reduce belly fat and lower that risk!<\/p>\n\n\n\n

To measure your waist correctly, stand and place a tape measure around your middle, just above your hipbones. Measure your waist just after you breathe out.<\/p>\n\n\n\n

Read<\/a> about these three people who were able to shed the pounds (and keep them off).<\/p>\n\n\n\n

Getting Started<\/strong><\/p>\n\n\n\n

Losing weight doesn\u2019t have to mean losing a lot<\/em> of weight. Taking off just 5% to 10%\u2014that\u2019s 10 to 20 pounds for a 200-pound person\u2014can improve your health and well-being. If you have diabetes, you may find your blood sugar levels are easier to manage and that you need less diabetes medicine after you lose weight. Many people who lose weight notice that they have more energy and sleep better too.<\/p>\n\n\n\n

A healthy weight goal is one thing; dropping the pounds is quite another. If there were an easy way to lose weight and keep it off, everyone would be doing it. We\u2019ve all known someone who follows a popular diet plan and loses weight fast but then gains it all back (and then some). After trying and failing over and over, it\u2019s easy to see why people give up.<\/p>\n\n\n\n

Food for Life<\/strong><\/p>\n\n\n\n

Instead, create an eating plan that you can follow for life. It just needs two key ingredients:<\/p>\n\n\n\n

  1. It\u2019s based on healthy food.<\/li>
  2. You can keep doing it long term.<\/li><\/ol>\n\n\n\n

    With that in mind, you may need to try different things to figure out what works best for you day to day. Some people cut back on sugar and eat more protein to stay fuller longer. Others focus on filling up with extra fruits and vegetables, which leaves less room for unhealthy food. Still others limit variety for most meals and stick with choices that they know are healthy and filling. The details will depend on what you like and what fits in best with your life. If you need ideas and support, talk to a registered dietitian or diabetes educator (your doctor can give you a referral).<\/p>\n\n\n\n

    Physical Activity<\/strong><\/p>\n\n\n\n

    Physical activity can make you feel better, function better, and sleep better. You\u2019re not likely to lose a lot of weight with physical activity alone, but combining it with your diet strategy can improve weight loss. Here are the basic guidelines:<\/p>\n\n\n\n