With the last few notes of Auld Lang Syne still echoing through the air, many Oklahomans are planning to start the new year with goals of better health and self-improvement. From exercise videos to health-tracking apps, many forms of assistance and support are available.
To best set oneself up for success, set specific measurable, achievable and relevant goals, said Janis Risley, Sequoyah County OSU Extension.
“Everyone has lofty goals at the beginning of the year, but are they attainable? If they aren’t, it will be easy to get off track and give up,” Risley said. “Instead, set smaller, intentional goals such as losing 10 pounds in three months. This is an achievable goal. When you have success with your goals, it makes it easier to continue on the right path.”
Weight-loss programs based on restrictive diets and unrealistic weight goals have largely been shown to be unsuccessful. Most people who lose weight on restrictive diets tend to regain the weight. No single food plan is magical, and no specific food must be included or avoided to achieve your goals. Remember, the best approach is a moderate reduction in dietary calorie intake combined with a moderate increase in calories expended through physical activity.
What is reasonable weight loss for adults? Over a year, it’s about 10% to 15% of body weight. For someone weighing 250 pounds, a 10% loss is 25 pounds, or about a half pound per week for a year. Even modest weight loss can improve blood glucose, blood pressure and blood lipids, all of which can reduce the risk of cardiovascular disease and type 2 diabetes.
“The people most successful at weight management have fully incorporated healthful eating and physical activity into their daily lives,” she said. “Staying on task and being organized helps, too. Plan and schedule exercise time. Also, meal planning and prepping can help ensure you’re making healthier food choices.”
People who combine healthy eating with regular physical activity typically lose more fat, retain more muscle and regain less weight. Even if your eating habits aren’t the healthiest, participating in regular physical activity can reduce abdominal obesity, lower blood pressure, lower insulin resistance and improve cardiorespiratory fitness.
Risley said weight management is a matter of calories in vs calories out. If calorie intake is the same as calorie usage, a person’s weight will stay the same. If fewer calories are taken in than are burned, weight loss occurs. And, if calories consumed are more than calories burned, weight gain occurs.
Check out the USDA’s MyPlate for tips on healthy eating. There is so much information for various stages of life, including infants, toddlers, preschoolers, kids, teens, young adults, women who are pregnant or breastfeeding, adults, older adults and families. Information is also available in Spanish..
Risley said it’s important to remember to never give up on your goals.
“You’re going to fall of the wagon from time to time. Don’t worry because you can get right back on track,” she said. “Managing weight isn’t a sprint – it’s a steady, lifelong journey. Remember to focus on healthy eating and activity instead of losing weight.”
