Weight Control for Better Health
by MAJ Remedios M. Balan

Like many adults, you may be striving to reach or stay within your healthy weight range. Being overweight increases the risk for developing high blood pressure, diabetes, stroke, certain types of cancer and other health problems.

As you start your weight control plan, remember that weight loss doesn't happen overnight. Take it one step at a time, and you'll find that weight control does work.

1. Get Started. First try to see yourself differently - there's a new thinner you waiting to break through. Go ahead - you can do it!
2. Know how much to lose. Find out what your ideal weight range is by using weight table or formula. Then set your target weight loss goal.
3. Keep records. Record your eating and activity habits to help determine your present patterns. Keeping records can also help you chart your weight loss programs.
4. Substitute Behavior. Once you recognize your old patterns, you can substitute new positive behavior for your old unwanted ones.
5. Balance Eating and Activity. Balance the calories you take in with the calories you burn off. Striking a balance helps maintain your ideal weight. It takes about 3500 calories to make one pound of body fat, so to lose one pound, you have to burn 3500 calories. You might be tempted to just cut back on your food intake by 500 calories a day for a week, however, it is healthier to cut back 250 calories a day, and burn off the other 250 calories in some form of exercise.

SLIMMING STRATEGIES

• Make meal preparation and eating enjoyable. Try a new low calorie recipe, garnish it attractively and take time to eat it - at least 20 minutes.
• Read the Nutrition Facts panel on food packages. It provides information about calories and nutrients, which help you determine how individual foods fit into your overall plan.
• Pay attention to portion sizes. Eat smaller portions and limit second helpings of food high in fat and calories. For example, share a dessert among friends. Save half of a deli sandwich for lunch tomorrow.
• Enjoy plenty of grains, vegetables and fruits. They are filling, and many are naturally low in fat. Pack an orange in your briefcase, stack a serving of low fat crackers in your desk or keep crisp carrot sticks in the refrigerator.
• Eat with other people; you'll find the food and company satisfying.
• If food preparation is a problem, check with your local market for items such as bagged salad greens, cut up fresh fruits, whole grain rolls and crackers, fat free yogurt, soups and lean deli items such as turkey breast, ham or roast beef.