As we age, our lives seem to become busier and busier. Each year brings new challenges, accomplishments, changes, and stressors. When work and family take the time we used to spend exercising or preparing family dinners, new habits take over. We have such long to do lists that our health takes a backseat, and we may not notice when we gain weight over time.
“Carrying extra weight adds stress on our joints, and puts us at risk of other health issues, like diabetes, high blood pressure, sleep apnea, kidney and liver disease, and even cancer,” says Becca Karlsdottir, MD, bariatric surgeon, Northern Light Surgical Weight Loss. “But it’s never too late to put your health first. The key is to be honest with yourself and start with small goals that are truly achievable.”
Here are three things you can begin changing this week:
Let’s get moving and stay moving!
The CDC recommends that adults get 150 minutes of moderate-intensity physical activity a week, which amounts to about 30 minutes a day for five days. Although some people take on events like Couch to 5K, that may not be for everyone. If you sit a lot, starting to walk around the house can be beneficial. If you’re watching a TV show for an hour, take a walk during commercials, or set a timer during your streamed show to stop and move around. If it’s a good day to be outside, set a timer for 10 minutes, and increase your walk by five minutes each time you go out. Before you know it, you’ll be walking for 30 minutes.
Right-size your plate.
We’re more inclined to fill a big plate with food, which may lead to overeating. Starting with a smaller plate is an easy way to limit how much you put on your plate. Make sure you fill half your plate with veggies and fruits and then add protein and healthy grains. To jumpstart your healthy lifestyle, visit MyPlate.gov. Created by the USDA, the website and smartphone app helps you create meal plans based on your age, sex, height, weight, and activity level. It also has tips for eating on a budget, physical activity suggestions, recommendations for people of all ages.
Get your friends and family on board.
Getting to a healthier weight is easier with your friends and family’s support. If you have kids at home, encourage them to be involved with your activities and meal planning, so you’re all on the same page.
If you’ve already tried diet and exercise and feel like you’re ready to consider other options, ask for a referral from your primary care provider to meet with a registered dietitian at Northern Light Surgical Weight Loss. They can provide non-surgical options like body composition and metabolism testing, then work with you on a customized diet plan based on the results. If you are ready to take the next step in your weight loss journey, visit northernlighthealth.org/SWLclass and find out if you meet the criteria for our Surgical Weight Loss program.