Weight Loss: 6 Strategies for Success

1. Make a Commitment

~Requires concentration and a lifelong commitment.

~Undertake diet and exercise changes to please yourself.

~Motivate yourself by focusing on all the benefits of losing weight.

~Don't expect perfection and never give up

2. Get Emotional Support

~Seek support from your partner, family and friends. An ideal support person might be someone who also is participating in a weight-loss program.

~Join a group, fitness class, or seek professional support.

3. Set a Realistic Goal

~Healthy weight loss occurs slowly and steadily.

~Aim to lose 1 to 2 pounds a week: expend 500-1,000 calories a day through proper nutrition and exercise.

~Set weekly or monthly goals, and track your progress.

4. Enjoy Healthier Foods

~Liquid meals, diet pills and unusual combinations of foods aren't the key to long-term weight control and better health. Eat a variety of healthy foods.

5. Get Active, Stay Active

~The goal of exercise for weight loss is to burn more calories.

~How many calories you burn depends on the frequency, duration and intensity of your activities. Exercise sensibly by starting out slowly and gradually increasing the duration and intensity.

6. Change your Lifestyle

~Lifestyle changes start by taking an honest look at your eating habits and daily routine.Assess your eating behaviors and identify possible triggers for overeating.

You likely will have an occasional setback. Instead of giving up entirely, start fresh the next day.Remember that you are planning a lifestyle change.Change won't happen all at once, so stick to a healthy lifestyle.

THE RESULTS YOU SEE WILL BE WORTH IT!

Original Article: http://www.mayoclinic.com/invoke.cfm?id=HQ01625

College Weight Gain: The "Freshman 15" and Beyond

Decreased activity, coupled with increased calorie consumption leads to weight gain that may haunt students well into adulthood.

Steps to avoid the infamous "Freshman 15"

1. Don't skip meals!

a. Breakfast decreases overeating later in the day, helping with weight maintenance.

b. Stock dorm rooms with whole grain cereals, low-fat yogurt, breakfast bars, or trail mix will give you a portable selection in the morning.

2. Increase fruits and vegetables.

a. Make it a goal to eat 5-9 servings of fruits and vegetables per day.

3. Eat higher fiber foods.

a. Dietary fiber increases the feeling of fullness at meals and my limit intake of other high calorie foods.

b. Choose whole grain pastas, breads, cereals, or legumes to get adequate daily fiber.

4. Limit empty calories.

a. Set personal limits on these 'sometimes' foods, candy, alcohol, regular soda, and other sweetened beverages.

5. Limit fast food restaurants!

a. Drive though is tempting when time and money are short; however the high fat and calories can lead to weight gain.

b. If you do eat at fast food restaurants, opt for foods lower in fat and calories.

6. Check out the student recreation center.

a. These facilities can offer aerobics classes, weight lifting equipment, cardiovascular machines, and even personal trainers.

b. For more information on our services call the Dragon Wellness Center: 218-477-2248.

Following these simple guidelines and every minute of physical activity adds up to help prevent weight gain and eventually the "Freshman 15".

To obtain this article or others check out the American College of Sports Medicine Fit Society web page and www.acsm.org