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I’m Going to Lose Weight

By on January 26, 2014
Healthy Black Men

So this is the year you plan to lose weight! That’s great, getting to a healthy weight is something millions of people do every day. Here are some reminders to keep you motivated and help you reach your health goals.

A realistic plan will go a long, long way to being successful and maintaining a healthy weight afterward. Even a modest weight loss, such as 5 to 10%  of your total body weight, is likely to produce health benefits, like better blood pressure, blood cholesterol, and blood sugars.

For example, if you weigh 250 pounds, a 10%  weight loss equals 25 pounds, bringing your weight down to 225 pounds. While this may still be in the “overweight” or “obese” range, this modest weight loss can decrease your risk factors for chronic diseases related to obesity. When it comes to obesity, no amount is too small.

If your long-term goal is to lose 50 pounds and to control your high blood pressure, eating and physical activity goals might be to start eating a balanced breakfast, taking a 30 minute walk, avoiding beer or soda, or having a salad or vegetable with meals.

Remember, alcohol has a lot of calories. Consider your alcohol consumption if you are trying to lose weight.

Effective weight loss goals are: 

  • Be Specific
  • Be Realistic
  • Be Consistent
  • Be Intentional
  • Forgive Yourself (bone of us are perfect)

For example, “Exercise More” is not specific so  say, “I will walk 30 minutes, 4 days a week for the first week.” This is a specific and realistic goal for the first week. And you can build on this for eating and subsequent weeks. I recommend keeping a food journal or a calendar to record all physical activity and weight loss milestones.

Remember, small changes every day can lead to big results over time. And as with any major change in your diet or physical activity routine, consult a physician who knows your health status and can advise you along the way. Realistic goals are achievable goals. 

 

 

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