Weight loss is not that hard. Okay, well, if you already have the body of an almost-anorexic fashion model, and you are trying to lose ten more pounds, that is probably hard. But most Americans – especially we women, do not have the bodies of fashion models. According to the Centers for Disease Control and Prevention, the prevalence of overweight adults in this country (determined by a Body Mass Index, or BMI of 25 or greater) is 69.2%, and the percentage of those considered obese (A BMI of 30 or greater) is 35.9%.
We have so many excuses for our unhealthy weight. I have big bones. I inherited a slow metabolism. Many people have simply given up on weight loss and chosen to embrace their excess weight. Now, I am not saying that this is a bad thing. If a person is in good health, does not suffer from weight-related health issues, and has a positive self-image, then that is a wonderful thing and should be commended. But for those who are unhappy with their figures, who complain about problems with their aching joints or bad backs, or who have weight-related health concerns, then here is my question: why haven’t you lost the weight?
I come from a family with many overweight and obese people (not very unusual for Black American families). And I, at one time, was also quite overweight. At my highest non-pregnant weight, my BMI was 29.9 – teetering dangerously on the edge of obesity. I, too, had excuses. Children. Lack of time for the gym. Genes. I refused to go jogging, because I was certain that my top-heavy body was not built for it. But it was not until I decided that it was important enough that I really began to shed pounds. And you know what? It really was not that hard to do. Sure, it took discipline, but can you name one good accomplishment in life that does not take discipline? Eventually, after two years of lifestyle changes, I lost 70 pounds. And now, around four years after I began the journey, I have still managed to keep my weight in a healthy, normal BMI range. I am no super hero. I do not have an eating disorder. I just try my best to make regular healthy decisions about food and exercise. Almost anyone can do it successfully, and here’s how:
- KNOW YOUR CALORIES
Calories count. Eat more calories than you burn off, and you will gain weight. Eat fewer than you burn off, and you will lose weight. It is really that simple. It does not matter if those calories come from carbs or protein. Eat whatever the hell makes your taste buds happy and leaves you healthy and satisfied. But make it a point to know how many calories are in each food that you eat. Stuffed yourself with a huge, 700-calorie breakfast? Balance it with a lower calorie lunch and dinner. My goal is to keep my daily caloric intake somewhere between 1,200 to 1,500. Most days I do just fine. Every now and then, I go crazy and eat a dozen homemade cookies. And that’s okay.
My favorite source for calorie tracking? http://caloriecount.about.com/ It is free, easy to use, and has a great app for mobile calorie counting.
- MOVE YOUR BODY
It is not all about the diet sodas and low-cal salad dressing. It is not all about the smaller serving sizes. Unless you plan to starve yourself, it is pretty much impossible to maintain a healthy body weight without exercise. Oh, I know, I know. Your knees hurt. Your back hurts. You’re not built for running. You have cholinergic urticaria. Oh wait – these were my excuses, remember? Unless you are a paraplegic, you can exercise. Don’t like running? Then walk for an hour every day. Swim. Do yoga. Try a Zumba class. Ride your bike to the store. Play a sport in an adult league. Jump rope. It really doesn’t matter, as long as you do it regularly. Aim for no less than 3 times per week. And do not “reward” your hard work with treats.
- MEET YOUR OTHER NEEDS
Many people tend to overeat or skip exercise due to some other need not being met. Give your body and spirit what it needs to maintain balance. Get enough sleep. Find healthy outlets to help you manage your stress. Stay busy with work, playing with your kids, cleaning house, or volunteering in your community. When your other physical and emotional needs are met, then you may find yourself naturally eating less food and moving your body more.
- MAKE IT SOCIAL
I realize that not everyone in the world lives in social isolation like me. Lots of people have more success meeting their personal goals with the encouragement of a partner or group. If that is you, then give it a try. Sign up for a local Weight Watchers group. Join a group aerobics class. Go walking or jogging with a partner. Chime in on a weight-loss forum. Many people who have successfully lost weight and kept it off have done it with the support and motivation of like-minded peers.
That’s it. Four tips. Four easy steps to consider when you are finally ready to make the change to a healthier way of living. Notice – I did not say “go on a diet.” A diet is temporary. But true healthy weight management is the result of permanent changes to your lifestyle that result in a healthier (and smaller) you.