“Instead of giving yourself reasons why you can’t, give yourself reasons why you can.”
I am so glad to know that you made the decision to lose some of your extra weight. This may be your first time trying to lose weight. Or, you may have tried to lose weight before. Either way, you have made a very wise decision.
How do you describe your body? Some peope flatly state they are fat. Others say they are chubby, big, heavy, stacked, well cushioned, or a well-built brick house.
Today, I am gently telling you that your weight matters. Your size mattes. I am not talking about getting skinny but getting to a weight that will help you reduce your risk for certain diseases and improve your chances of having a great quality of life—not just for you, but for your family.
Excess Weight Puts You at Risk for Health Problems
When you weight too much and have too much body fat, you may develop health problems such as:
If you already have some of these problems, then losing weight will help to improve them, especially your high blood pressure, diabetes, and sleeping problems. If you don’t have any of these problems yet, you may develop them soon.
How to Know If You’re at a Healthy or Unhealthy Weight
There are a variety of ways that will let you know whether you are at a healthy or unhealthy weight.
Method 1: Body Mass Index
Your body mass index (BMI) can tell you if you are at a healthy weight or if you are overweight or obese. BMI is a measure of body weight that takes your height into account. Before you begin, you must know your height and weight. Calculate your BMI by clicking on this link.
My height ________
My weight ________
Method 2: Waist circumference
The size of your waist can also tell you know if you are at an unhealthy weight. It is also a good indicator that you have too much fat around your tummy area. If most of your fat is around your waist, you are at greater chance for developing heart disease and diabetes.
Measure your waist by placing a measuring tape snugly around your waist.
A high waist measurement puts you at risk for heart disease and diabetes.
My waist measurement is ____________.
A high waist measurement for women is 35 inches or more.
A high waist measurement for men is 40 inches or more.
Other Signs of Being at an Unhealthy Weight
There are other ways to let you know that you are at an unhealthy weight.
Melissa refused to go on a scale or measure her waist, but said she knew she needed to lose weight when:
If you are overweight, it is important that you do not gain any more weight and become obese. You can manage your weight by getting more exercise, eating a healthier diet, and managing your stress and toxic environment.
If you are classified as obese and have a high waist measurement, you need to be serious about losing weight. Decide today that you are going to take steps to lose some weight and keep it in a healthy range. Losing as little as 10 pounds may help to lower your risk for high blood pressure, diabetes, and heart disease. If you need to lose more than 20 pounds, you may need extra help and coaching to lose weight. You can ask your doctor to refer you to a registered dietitian nutritionist (RDN). Most health insurance cover the services of a RDN. You may also need to hire a personal trainer.
Getting Honest with Yourself
How do you describe your body? Are you willing to admit that you have a weight problem? Take a few minutes to think of at least five reasons why you want to lose weight. Write these in your journal, in your phone, or on sticky notes. Read them several times a day. Knowing why you want to lose weight and repeating them throughout the day will motivate you to get on a program and stick with it.
Melissa made her reasons her screen saver on her phone. She also programmed three alerts in her phone to remind her. She also put sticky notes on her bathroom mirror and in her Bible.
Here are Melissa’s 5 reasons for wanting to be at a healthy weight.
We would love to hear from you. Please share your thoughts and experience in the comments section.
This blog is adapted from a blog written by Delores James on the Keep It Tight Sisters blog keepittightsisters.com/