www.phs.org/centennialcare 5 Weight loss isn’t all or nothing Are you looking to slim down? If so, here’s some good news: You don’t have to lose a lot of weight to give your health a boost. If you’re overweight, losing even just 5% to 10% of your current weight could improve your health. That’s about 10 to 20 pounds for a 200-pound person. Your blood pressure, cholesterol, and blood sugar levels could start to improve if you shed those pounds. Ready?Think slow and steady Before you get started, it’s a good idea to ask your doctor what a healthy weight is for you. Next, set a small weightloss goal. This can be losing one pound a week. A slow and steady approach is best. Research shows that when people lose weight gradually, the pounds they shed are less likely to come back. Also, don’t think of what you’re doing as “dieting.” Diets often fail. Instead, try to adopt healthy eating and exercise habits that you can sustain over time. Even small changes add up. Here are a few you might try: Take a short walk. Try to get some exercise, like walking, on most days of the week. If time is short, try squeezing in 10 or 15 minutes at a time. Your doctor can help you start an exercise program that’s right for you. Sow the seeds of healthy eating. Start improving your eating habits by including a vegetable or a salad with every dinner. Write down everything you eat for a week. This might reveal times when you’re eating because of boredom or stress. Invite someone to join you in exercising and eating right. Maybe that’s a neighbor, a family member, or a friend. A buddy can help you stay inspired and on track. Source: Centers for Disease Control and Prevention
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