Weight loss resolutions take time and dedication

By LaDell Emmons

Each year many Oklahomans make a list of New Year’s resolutions. Topping the list for many is to lose weight. Some people have this goal on their list every year. They may shed a few pounds, but do not seem to have long-term success.

Although there are numerous fad diets that promise quick results, a healthy diet combined with physical activity is still the foundation to long-term weight loss success. Keeping weight off permanently requires not only a change in eating habits, but an overall lifestyle change. Losing weight and keeping it off takes time, focus and a lifelong commitment.

A person must lose weight for the right reason. A person should not try to lose weight because of external pressures. It must come from within and it must be done to please yourself, not others.

Losing weight takes a lot of mental and physical energy to change old habits, so if there are other issues in your life, it is best to address and try to resolve them.

Although you are responsible for your own behavior, it’s important to seek support as you make this weight loss journey. Surround yourself with people you know who want only the best for you and who will encourage you along the way.

It also is important for a person to set realistic weight loss goals. Healthy weight loss occurs slowly and steadily. Aim to lose 1/2 to 2 pounds per week.

In order to lose up to 1 pound per week you must burn 3,500 calories more than your body needs or about 500 calories per day. Individuals who lose weight at a more rapid pace are losing water weight or muscle tissue, rather than fat.

Adopting a new eating style that promotes weight loss includes lowering your total caloric intake. Some people may think they have to give up good taste or make complicated meals to meet their new calorie needs. However, adding more fruits, vegetables and whole grains to your diet can provide you with satisfaction and flavor at the same time.

Very low calorie diets are not healthy for the long term. Diets containing fewer than 1,200 calories for women and 1,400 calories for men are not recommended because you run the risk of not getting all of the nutrients needed for good health.

Keep in mind that while dieting alone can help you lose weight, adding 60 to 90 minutes of physical activity per day can help with your weight loss. The goal of physical activity for weight loss is to burn more calories. How many calories you burn depends on the frequency, duration and intensity of your activities. Steady aerobic exercise is one of the best ways to lose body fat. Be sure to check with your physician before starting a physical activity program.

If your physician approves increasing your physical activity it's best to start slowly and spread your physical activity throughout the day. For example, start with four or five, five to 10-minute brisk walks and slowly increase your time at each session.

When some people envision physical activity they see various exercise machines, gym memberships or jogging. However, physical activity is anything that increases your energy expenditure throughout the day. Taking the stairs instead of the elevator or parking further away from the office building or store are just a couple of ways to easily incorporate additional physical activity.

Remember that eating healthy food and participating in physical activity for a few weeks or even months won’t get you to your goal and maintain it. These new behaviors must be incorporated into your everyday life. You’re likely to have setbacks, but don’t give up. Start fresh the next day. A new you won’t happen overnight, but the results will be worth it.

For more information in Pittsburg County, call 423-4120 or log onto www.oces.okstate.edu/pittsburg.

LaDell Emmons is the extension family and consumer sciences educator for the Pittsburg County Oklahoma Cooperative Extension Service.

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