Monthly Health Feature – August 2008
- August Health Topic - How Do You Maintain Weight Loss?
- Personal Wellness goal ideas - For use with Well On Our Way program
Health Topic: How Do You Maintain Weight Loss?
Article adapted from American Heart Association (www.americanheart.org).
The key to losing weight and keeping it off is to understand what really motivates you. Once you’ve felt the initial excitement of losing the first few pounds, you must find a way to turn that enthusiasm into the willpower to stick with your eating plan. You will encounter both ups and downs as you learn to maintain your weight. To help you through the downs, you need coping strategies. Think about what you really want to achieve. That desire will help you turn your eating and exercise strategies into a lifestyle that leads to lifelong weight control.
- Ask Questions. What gives you the strength to resist temptation? Can you form new habits that you can live with forever? What are the rewards of weight loss for you? How much do you want those rewards?
- Get Real. Losing 1 to 2 pounds a week is a realistic goal. Don’t burden yourself with unrealistic expectations.
- Step Up to the Challenge. Strap on a pedometer and find out how many steps you take each day. Gradually add just 250 steps per day averaged out over the week. That will give you a good start on a healthy routine of physical activity. Most sedentary adults take only 2,500 to 3,500 steps a day. UI Faculty and Staff can receive a pedometer from the UI Wellness Store, simply by registering for Well On Our Way.
- Shop Smart. Shop on a full stomach, use a list, read the labels on every food you buy, and skip any food that is not part of your chosen eating plan.
- Plan Ahead. Plan your meals, plan for ups and downs, plan for holidays and plan to feel great when you’ve made health a daily habit. If you can do what’s right 75 percent of the time, you’re going to succeed in the long run!
- Document and Track. There are several free programs like MyPyramid and Sparkpeople that have excellent food and physical activity tracking tools. Additionally, there are several resources from UI Wellness:
- Well On Our Way tracking form. Download/Print the WOOW log (pdf).
- Keep a Food and Activity Diary. Download Activity Journal (pdf) from the UI Wellness Resource Guide.
- Work with a Health Coach. Learn more at www.uiowa.edu/livewell.
Personal Wellness Goal Ideas - updated monthly!
Physical Activity goal
I will look into purchasing a fitness pass for the fall semester through Recreational Services.
I will visit one of the local swimming pools for a day of physical activity and fun!
Nutrition goal
I will increase my current water consumption by 2 glasses a day, 6 days a week.
I will take a healthy dish for summer gatherings. Need ideas? Check out Healthy Summer Recipes from the Mayo Clinic.
Environmental goal
I will use or purchase a reusable water bottle for my daily fluid intake.
I will do housework/yardwork for 15 minutes, 5 days a week; either decluttering or doing specific cleaning from my chore list.
Stress Management goal
I will focus on taking a 5 minute break for deep breaths daily.
I will do 5 stretches daily.
Professional Development goal
I will contribute to a work meeting or seminar.
Personal Development goal
I will try/research one new outdoor activity to pursue this summer. Visit Recreational Services’ Touch the Earth Program to rent equipment like canoes, sleeping bags, and tents.
Mental Health goal
I will take a vacation, even if it is for one hour or day, I will plan something fun to recharge my battery.
Other Wellness goal
If there are multiple goals in one area that you would like to make additional goals, this is the place to add that goal.
Are you setting daily, weekly or monthly goals? If so, reward yourself by participating in the Well On Our Way program.
Some Monthly Content Adapted with permission from:
National Wellness Institute
1300 College Ct. · PO BOX 827
Stevens Point, WI 54481-0827
800-244-8922 · 715-342-2969 · Fax: 715-342-2979
Email: members@nationalwellness.org · www.nationalwellness.org
© 2005 National Wellness Institute, Inc. All rights reserved.