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The healthiest rate of weight loss is one or two pounds a week, so that will give you an idea of how much time lies between you and your goal. with daily walks around your neigh- borhood, and then add some variety with dance classes or team sports. Keep track of your progress by keep- ing a log of your daily eating and exercise. Read labels and carefully measure your portions so that you know what you're taking in. Know how many calories your favorite activities burn. (Walking at an easy pace uses about 200-300 calories per hour, depending on how much weight you're carrying around. Running fast is 800-1200 calories per hour.) Finding your healthy weight Now that you've got your intake and your output on track, what number should be your goal? To figure that out, determine your current body mass in- dex (BMI). You can do this by checking your height and weight against a BMI chart (ask your doctor) or entering them into an online calculator (there's one at www.nhlbisupport.com/bmi). A BMI of 25 or more is overweight or obese, so you want to aim for a weight that gives you a BMI of between 19 and 24. The healthiest rate of weight loss is one or two pounds a week, so that will give you an idea of how much time lies between you and your goal. You didn't put it on overnight, so it's not going to come off that quickly either. You'll have lots of time to become an expert at your new lifestyle of eating less and moving more. Keep it up! It's exciting at first to see that num- ber on the scale get lower, but after some time it can seem excruciatingly slow. So if your goal is to lose more than a few pounds overall, make sure to set smaller goals that you can celebrate along the way. Give yourself little challenges to each week so you'll have more healthy options to choose from. Carry a five- pound bag of flour or a 10-pound bag of dog food around the grocery store to re- mind yourself that you're relieving your body of a real burden, little by little. A family affair Try to get the whole family on board with your new lifestyle. Even if only one member of the family is overweight, it's likely that the whole family has some bad habits. Instead of banishing your- self to the gym alone, make outdoor sports one of your family bonding ac- tivities. Keep chips and cookies out of the pantry, not just off your plate. Bringing good habits into the family will improve everyone's health. Back Pain? WE CAN HELP! Helping People Like You Live Better • Chronic & Acute Pain • Non-Surgical Treatment • Pain Relief without Drugs When you've reached your goal First, give yourself a round of ap- plause! You persevered and made some great changes in your life. Now that you're at a healthy weight, there's no need for that daily deficit of 500 calories. You can allow yourself a little more indulgence in your weekly menu, or trade your gym time for a more lei- surely walk. But resist the urge to slide back into bad habits. And remember that even at a healthy weight, your heart health depends on about 30 minutes of activity per day, five days per week. Yard work, walking the dog, taking the stairs at work … all of it counts toward your 30 minutes a day and will help keep you around for as many birthdays as possible. Family Weight Loss Center Our Monthly Program Includes: • Doctor Appointment • Rx FDA Approved Appetite Suppressant NEW COLD LASER CLASS IIIB FOR INFLAMMATION CLASS IV FOR PAIN & MUSCLE SPASM • Laser Therapy • Spinal Decompression CALL NOW! 910-486-9511 • Chiropractic Treatment • Acupuncture keep it interesting. Park as far as you can from your office door for a week. Take an extra lap around the mall while shopping. Try two new recipes Haymont / Downtown, 1248 Ft. Bragg Rd. Omni Health & Fitness, 1400 Walter Reed Rd. TWO LOCATIONS: www.AHealthyBack.com • 4 Weekly Visits • 4 B-6 Shots • 4 B-12 Shots • Multivitamin • Measurements • Body Fat Analysis • Guideline Menus/ Food Sheets Call us today for a FREE consultation! Family Weight Loss Center 3840 Cumberland Road Fayetteville, NC 28306 910.484.9529 familywtlossnc.com 2012 Medical & Dental Directory | 55

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