Losing Weight the Healthy Way

Research from the National Institutes of Health suggests that losing 1/2 to 2 pounds a week by making healthy food choices, eating moderate portions, and physical activity is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure. Losing even 5-10% of your body weight can lower your risk for chronic diseases and improve your health.

To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. You need to limit the number of calories you eat every day and/or increase your daily physical activity. Portion control is key. Try eating smaller amounts of food and choosing foods that are low in calories. However, it is important that you DO NOT go to the extreme of eating too few calories either. See pages 10-11.

Very low calorie diets may result in some dramatic weight loss in the beginning but this behavior is not sustainable and can have very negative effects on your overall health such as: heart arrhythmia and/or gallstones. Low carbohydrate diets can cause constipation from lack of fiber and put you at higher risk for gout. 

 

Reducing your calorie intake by 15-20 % can help you achieve your weight loss goals in a safe, effective and healthy manner. In order to determine your daily caloric requirements look at pages 10-11 to assess your Daily Caloric Intake needs.

Remember: The key to losing weight and keeping it off is lifestyle change!

For more information about healthy weight loss visit: www.cdc.gov/healthyweight

This information can also be found in your Exercise and Nutrition Habit Tracker (pg. 11)

Body Composition - Interpreting your Results

During your initial weigh in and assessment we measured your "Body Composition". You should have received a printout that looks similar to this: 

This printout has a lot of information that can help you make wise decisions when it comes to weight loss. The most important thing when it comes to weight loss is what type of weight are you losing. Are you losing water weight, muscle or fat? Losing water weight and muscle is not what you want to lose. Obviously, you want to lose fat mass which cannot be achieved the "cheater" way meaning large amounts of weight loss in a short period of time.

Proper weight loss requires a healthy BALANCED diet with a proper exercise regime. FAD DIETS are NOT the answer! We will measure your body composition several times during the competition to monitor your proper weight loss progress.

More detailed information about this printout can be found in your Exercise and Nutrition Habit Tracker (pg. 6-7). Friday's post will discuss how to calculate your Daily Caloric Intake based on your Basal Metabolic Rate (BMR). FYI: Your BMR can be found on this printout. Make sure you use the number next to the kcal NOT the kJ.

If you have more questions please contact me (Linsey Pearce) with the Salt Lake Valley Health Department. I will be more than happy to explain your results and help you set up a weight loss plan.

Contact information: weighbiggestlosers@gmail.com, lpearce@slco.org,  or (385) 468-4058. You are also welcome to come talk to me at the weigh-in's. 

Measuring Success

During the first few weeks of the contest we will highlight and explore the information found in the beginning section of your Exercise and Nutrition Habit Tracker. This information can help you determine a healthy, safe and sustainable weight loss program and hopefully help establish LIFESTYLE changes that will improve your health and help you achieve your long term weight loss goals. 

One important way to measure your success toward your healthy weight loss goals has nothing to do with a scale.  Success can also be measured by inches lost.

This chart is a way to keep track of your measurements at the beginning of the contest and compare the difference at the end of the contest. What a great reward to see inches lost or muscles gained in certain areas on your body as well as see an improvement to your overall fitness. A copy of this chart can be found in your Exercise and Nutrition Habit Tracker (pg. 3)

Spread the word!

Registration is now open for the 5th Annual West Jordan Weigh Biggest Loser Contest. The Contest Kickoff will begin on January 17th, 2012. More information about the contest can be found under the Events sections on the Healthy West Jordan Facebook Page.

Register Now!

Save the Date: 2012 Weigh Biggest Losers of West Jordan Contest

Kickoff:
January 17th: 6:00pm Gene Fullmer Recreation Center (8015 S. 2200 W.)

1st Official Weigh-In and Pre-Assessments:
January 24th: 5:30pm-7:30pm West Jordan City Hall (8000 S. Redwood Rd.)

Weekly Weigh-Ins:
January 31st - April 17th 5:30pm-7:30pm West Jordan City Hall (8000 S. Redwood Rd.)

Final Weigh-In and Post-Assessments:
April 24th: 5:30pm-7:30pm West Jordan City Hall (8000 S. Redwood Rd.)

Finale:
May 1st: 6:00pm Gene Fullmer Recreation Center (8015 S. 2200 W.)