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SANTA CRUZ SENTINEL THURSDAY, JULY 30, 2015 LIVE IT UP! 15 H ave you recently noticed that some of the simple things in your life have become a challenge? Maybe climbing in and out of bed, or taking out the garbage is more difficult. Perhaps playing golf or tennis is more of a struggle than fun, or working in the garden causes pain for several days following. Some of you may be experiencing painful joints or muscle soreness and weakness, for others, it is a feeling of sluggishness and fatigue that slows you down. In either case, it may be time to "Weigh-In" on what might be causing these symptoms. A more common cause of these symptoms may be weight gain and the added pounds may be affecting your health and vitality. Of course, it is always important to see your Medical Doctor on a regular basis and to follow up on any unusual symptoms that you may be having as they could be indications of a more serious medical condition. Carrying excess body fat has many health implications that are well known and the risks are even greater if one is physically inactive and unfit. When we combine the natural aging process and the tendency to gradually gain weight, ones chances of developing weight related health problems increases significantly. For this reason, losing weight is a healthy goal for many. The good news is that weight loss can result from even a small reduction in body fat. Research shows that losing five to ten percent of one's body fat may significantly reduce their risk of weight related diseases. From my experience this generally equates to losing about ten to twenty pounds. For many, losing twenty pounds is all that is needed to restore their energy, strength and confidence and reduce many of the aches and pain they are experiencing. For these health benefits to be lasting I don't recommend going on a "quick-fix" or "miracle" diet program as most people who diet like this regain their weight within a year. Sustainable weight loss involves a long-term commitment to building healthy habits. Eating well and getting regular physical activity are the building blocks of a healthy lifestyle. The first step is to determine a healthy weight for you. Getting on a scale will only tell you how much you weigh and it does not factor in how much of your weight is from fat, nor does it tell you where you are carrying your extra fat. Getting an accurate body fat analysis can be expensive and time consuming therefore I suggest looking at these three general factors when determining your healthy weight. First is determining your Body Mass Index. This is a tool that uses height and weight to estimate whether an individual is at a healthy weight. A healthy BMI is between 19 and 24. Remember, this is a general estimation and it does not take into close consideration ones individual bone density and or muscle mass. There are easy to use BMI calculators and charts available online. Secondly measure your waist circumference. This measure can give information about where you store your fat. Excess fat stored in the abdominal area is linked to increase health risks. For example, waist measurements associated with high health risks are generally 40 + inches for men and 35 + inches for women. Finally look at your medical and family history. If you have a family history of weight related diseases such as diabetes, heart disease or obesity you may also be at an increased risk for these diseases. These three factors, when considered together, will help you determine what weight is healthy for you. If you have discovered that you need to lose weight and you have decided to set a weight loss (fat loss) goal, your next step is to begin eating well and exercising regularly. Remember, this is a lifelong approach and so it needs to be enjoyable and sustainable. Healthy eating involves a balanced diet emphasizing vegetables, fruits, lean proteins, and whole grains. There are many resources available to help you learn how to eat well and you may consider seeing a Dietitian or Nutritional Specialist to help guide you. Increasing your daily physical activity and participating in regular exercise is Key to losing weight. One should aim to do at least thirty to sixty minutes of moderately intense exercise three to four times a week and should do some form of physical activity every day. If you have never exercised before or are very unfit, you may consider seeing a Physical Therapist or hiring a Personal Trainer to help you get started safely. Remember losing weight results from a combination of diet and exercise so when developing your plan, set realistic, specific, and measurable goals. Track your progress and adjust your goals as necessary; this is a long term approach to healthy living, not a quick fix. It takes commitment, time, and support for your new behaviors to become healthy habits. But once they do, the benefits will last a lifetime. "Weighing-In" on Weight Loss Jim Tucker PT, OCS Specialist in Orthopedic Physical Therapy by Jim Tucker PT, OCS Specialist in Orthopedic Physical Therapy contributed photo