We have a great guest post this week from our guest blogger Kevin Wells of seniordiabetic.com discussing some wonderful ideas of actions you can begin to take to promote an overall healthier lifestyle and tips to make changes to help you feel your best.
According to the CDC, nearly 40 percent of American adults in 2015-2016 fell into the weight classification of obese. In addition, their research also states, “The medical cost for people who have obesity was $1,429 higher than those of normal weight.” If you are struggling with obesity, you are also at a higher risk of heart disease, stroke, Type 2 diabetes and certain types of cancer. **While BMI is not the best indicator of health on its own, an obese BMI in combination with low activity levels, a nutrition lifestyle lacking variety, and participating in activities such as smoking can put you at increased risks and health costs discussed above. If you do have a BMI that falls into the obesity category, please reach out and consult with a Registered Dietitian to see what a healthy BMI or weight range might be for YOUR YOUR SPECIFIC BODY TYPE, lifestyle, and genetics as it may be different then the generic BMI classification ranges discussed above.**
You can obtain a healthy weight range for your body, but it takes a bit of a shift in your thinking. Here are four wellness actions you can take to get started today.
Action #1: A Positive Mindset
One of the reasons you may have struggled with your weight in the past is your mindset. Therapist Kathryn Smerling agrees: “Shifting your mindset about how to lose weight is the biggest factor in losing weight.” You have to start by reframing your thinking.
If you are trying to “fix” yourself, you’re bound to focus on the negative: you didn’t lose enough, you didn’t lose fast enough, you missed the gym, etc. Instead, set small goals and write down those achievements. Completed a 20-minute workout? Mark it on the calendar and congratulate yourself. Try 21 minutes tomorrow. Passed up a cupcake and went for a carrot? Write that down, too!
Action #2: A Balanced Diet
Do diets work to help people lose weight? Often they don’t. According to Psychology Today, one reason is that this is just a temporary fix. When the diet is “finished,” many people go back to their former, destructive eating habits.
Instead, you should change the way you eat. Healthy eating does not have to be bland or tasteless, but it might take a while if you now eat a lot of sweets or fried foods. The key is to find healthy foods that you like and eating those choices more frequently while eating your less healthy “go tos” less often and in moderation (Keep in mind consuming varied foods in balanced portions and times of the day will also help!). It’s time to find new favorite dishes!
Still confused? Here are 14 keys to a healthy diet from Berkeley Wellness.
Action #3: The Right Fitness Routine
Ask your doctor to recommend a fitness routine for your body, health and history. Remember that you want to do something fun and engaging. Consider things such as ballroom dancing, Zumba, biking and swimming. Read this post from Nerd Fitness to learn how to find the right workout program for you.
No matter what you select, you should set up a home gym so that you can work out every day. Find a well-lit area in your home with enough space to do your reps without getting hurt. Make sure there is no indoor traffic or clutter in the area. Store your equipment in a nearby closet when you’re done.
Some equipment you should stock includes:
- Dumbbell and kettlebell weights
- Jump rope
- Resistance bands
- Stability ball
Start with fun and safe exercises and build up as you progress.
Action #4: Proper Hydration
Most people don’t drink enough water, but did you know that dehydration is dangerous? Plus, water can benefit your health in surprising ways, like reducing high blood pressure, combating fatigue and stopping high cholesterol. Learn more at Natural Society.
How much water should you drink? The experts do not agree. If you drink little to no water, start by adding an extra glass or half glass every day. Remember that produce with a high water content such as cucumbers, watermelon and grapefruit counts as well. You can also drink seltzer with added fruit.
Obesity doesn’t have to be a life sentence. Change your mindset on losing weight, focus on feeling your best, and take actions that fit your lifestyle and preferences. That will motivate you to make progress as you watch and feel your body get healthier.
I hope you enjoyed this fantastic guest post and would love to hear any feedback or questions or feedback you have!
If you are looking to take steps to make changes toward achieving a healthier lifestyle, feel free to reach out to me!
Wishing you a week of health and wellness,
–Ricci-Lee Hotz, MS, RDN
Denver’s Dancing Dietitian
A Taste of Health, LLC
“Improving Quality of life one bite at a time”
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