I called upon a member of the hospital’s caregiving team, our dietitian Shelly Duclos Schwartz, RD, LD, to write her thoughts about weight loss and dieting in the New Year: The Central Oregonian published this Health Matters column in January 2006.

With the New Year upon us, weight loss and health seem to be on many resolution lists.  If you want  to achieve or maintain a healthier you, here’s a good reason:  Evidence shows that, compared to people of normal weight, people who are overweight in middle age are more likely to have a poor quality of life as they get older.  Results of a study published in the November 10, 2003, issue of the Archives of Internal Medicine showed that middle-aged men and women who were overweight between the years 1967 and 1973 were more likely to report medical problems 26 years later (in 1996) than those who were of normal weight during those years.  The study followed 6,766 men and women between the ages of 36 and 64 years and measured their body mass index (a measure of body fat based on a ratio of weight to height).

Those who were average weight in middle age during those years were more likely to report that they were in “excellent” or “very good health” in 1996.  In contrast, those who had been overweight from 1967-1973 scored lower on measures of emotional health and social well-being in 1996 and were more likely to report problems with such activities as walking or climbing stairs.

No matter what your age, your future health depends on getting in shape and maintaining a healthy weight.   What can you do?   Throughout life we are faced with making choices with nearly everything we do.  We get to decide and then sometimes learn from those less favorable choices.   The great thing about this is that you can choose to change at any time.  If you have been making poor choices, this is a great time to embrace new habits for a lifetime of wellbeing, while still relishing old favorites. 

Start by analyzing your own eating and exercise habits.   Ask yourself these two things:  Do you live to eat?  Do you eat to live?  I hope you are doing some of both.  If you are living to eat most of the time, then your health is likely to be off balance.  If you are living to eat some of the time, then your health is probably more balanced.  The exciting thing is that you do not have to sacrifice all of your cherished foods in order to be healthy.  In fact, I believe you will be healthier if you work those into a sensible eating plan.  Studies show that the most successful weight loss and maintenance is through a combination of calorie reduction and physical activity.

Be realistic.    Sensible goals are those that are achievable in small steps.    Your goal weight should be conducive to your health.  To find out what this weight should be, consider your height, age, genetic build, and what you feel good at.  You can calculate your Body Mass Index (BMI) by using the following formula.  BMI is an indicator commonly used to predict health risk associated with the degree of fatness or thinness. 

How to figure out your Body Mass Index, or BMI.
Take your weight in pounds divided by your height squared, then multiplied by 703.   For example, a person who weighs 220 pounds and is 6 feet 3 inches tall has a BMI of 27.5.  [220 pounds divided by (75 inches times 75 inches) = 220 divided by 5,625 equals .039111 multiplied by 703 = 27.495, rounded up equals a BMI of 27.5.  You can find this formula at the Centers for Disease Control website:  cdc.gov.]

For males, a BMI of 19-26.4 is considered a normal weight.   For females, a BMI of 19-24.9 is considered a normal weight.   Your goal weight and the habits that you develop to achieve this should help reduce the likelihood of developing diabetes, heart disease, high blood cholesterol, high blood pressure and certain cancers.    

Persistence is the key .   Realize that it is normal to have set backs.   The important thing is that when you fall off track, you are confident in yourself and your ability to abide by your new ways so that you will get back on track.  Involve friends and coworkers in this process for support. 

Do not become obsessed.   Check your progress regularly.  Keep a journal of what you eat (including what, when, how much, and why) and your physical activity.  This will help you determine what works for you.  Do not weigh more than once a week and do this at the same time of day, without clothes and on the same scale.  Weight loss of 1-2 pounds per week means you are doing a great job.  We know slow weight loss is more likely to stay off.

Identify your weaknesses.  Is it that you munch your way through the day?  Perhaps a plan of frequent small meals, consisting of wholesome foods would be the answer for you if you planned ahead.  Is it that you do not get intentional exercise?  Perhaps taking a 10 minute brisk walk three times a day would be a good start to get you moving.  Is it that you eat too much and that you really do not know what a portion is?  Start by using the common measuring cup to portion a standard half cup of vegetables, fruit, rice or pasta onto your plate until you know what this looks like.  Is it that you supplement your diet with empty calories from sweetened beverages, chips, or sweets?  Experiment with new foods that are high in nutrients and fiber but, low in calories.  This means you will most likely get more fruits and vegetables in your diet.  The latest recommendation is 5- 9 servings per day, which most Americans have a difficult time achieving.  Is it that you do not know what you are eating?  Stop eating in front of the TV, over the sink or on–the-go.   Begin eating only when you are sitting and relaxed at the table.  Whether your culprits are one of these or something else, identify them, set small steps one at a time, and you will begin to see improvements.

Get sound advice from a nutrition professional.   Consult a Registered and Licensed Dietitian who is a trained and experienced nutrition expert, recognized by the State of Oregon.  They can help you make healthier food choices, meet your special nutritional needs, improve or manage many health problems, improve how you feel, and identify diet fraud. 

Shelly Duclos Schwartz is a Registered and Licensed Dietitian here at Pioneer Memorial Hospital.  To schedule an appointment with her, you can call 447-6254, ext. 341.