Ron Eslinger, RN

Overweight/Obesity is a national public health crisis, and the problem is getting worse. Tennessee ranks number three in the fifty states for being overweight.   Unhealthy weight leads to a greater risk for several chronic diseases including heart disease and diabetes. Regular physical activity and good nutrition can help promote healthy weight and prevent chronic disease. Below are ten simple steps reduce your weight and add value to your life. You can look better, feel better, sleep better and be healthy.  How simple is it to lose weight?

Lose Weight in 10 Steps

1. When you take in Less Calories than you eat YOU LOSE WEIGHT.  You can eat less and exercise the same and lose weight.  You can exercise more while eating the same as before and lose weight.  Best is to both exercise more and eat less to lose weight more quickly. If you burn more calories than you eat you WILL lose weight.
2. Eat a light breakfast soon after waking.  Those who do not eat breakfast gain an average of 1 pound a year. If you had known that 10 years ago you would be 10 pounds lighter today.
3. Eat 6 small meals daily or 3 meals and 3 healthy snacks.  This keeps your metabolism up and helps maintain healthy blood sugar levels. This will help you take off about 1 pound a month or 12 pounds a year and feel much more energetic.
4. Start the day with 16 ounces of cool water.  This is a great boost to the metabolism and will take off a pound a month. That’s another 12 pounds a year.
5. Water intake on normal days should be one half your body weight in ounces of wanter.  If you weigh 200 pounds drink 100 ounces of water a day.  Good for about one pound of weight loss a month or another 12 pounds a year.
6. If you eat as you normally do, but do not eat the equivalent of one cookie a day you will take off another pound a month. That decreases your calories by 150 a day and you will lose another 1 pound a month; another 12 pounds a year.
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7. You know that walking is good for the heart – good for the soul, and very good for the waist line.  A brisk 20 – 30 minutes walk each day is another pound per month or 12 pounds a year.
8. Be careful of foods that are labeled light or fat free.  They have increased sugar to maintain taste. Look for sugar free or no sugar added products.  Good for
   another on half to a pound a month.
9. Read labels – Know what you are eating. You may be surprised at how easy it is to put something back on the shelf when you know how much sugar, carbs and fats are in it.  Look for low sugar, low carb and high fiber foods.  Read the labels
   on food you currently have on your shelf and then look for options with
   half the sugar and carbs.  You will be surprised at how better you feel and how fast the pounds melt away.
10. Stress reduction is so important for all around good health but in weight
    management it is essential.  When stressed we crave sugar and salt, therefore beginning a stress management program for yourself is a major health savings benefit.  Meditation, walking and listening to relaxing music are all great ways to relieve stress.

For more information on weight and stress management ideas visit our web site at www.healthyvisions.net or call Healthy Visions Wellness Center at 865-269-4616.