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January is Healthy Weight Awareness Month. This is  a good time to set New Year's resolutions centered on health and to make positive changes for a healthier lifestyle.

Obesity: A Growing Concern

Obesity is a serious medical condition in which abnormal or excess fat causes health risks.

• According to the New York State Department of Health, about 1 out of 3 adults in New York State are considered obese.
• Obesity can lead to chronic health conditions, such as heart disease, type 2 diabetes, stroke, and certain cancers.
• Obesity can be measured by Body Mass Index (BMI). BMI considers a person's weight and height. Click here for a BMI calculator for adults.

What is Healthy Weight?

Being at a healthy weight means that an individual maintains a body weight that is appropriate for their height, age, sex, and body composition. This helps to minimize health risks.

A BMI of between 18.5 and 24.9 suggests a healthy weight range. However, BMI is a general guideline and does not consider muscle mass or where fat is in the body. For these reasons, BMI may not always be the best measure of an individual's health.

Benefits of Healthy Weight

• Reduced risk of diseases: Maintaining a healthy weight lowers the risk of chronic diseases and improves overall health. It can help to promote heart health and reduce the risk of diabetes.
• Improved mental health: Healthy weight can lead to better mental well-being, and boost confidence and self-esteem.
• Increased energy: Healthy weight encourages higher energy levels and increased productivity in daily life.
• Better quality of sleep: Weight management can lead to more restful sleep patterns.

Recommendations for Healthy Changes

• Eat a balanced diet: Choose foods like fruits, vegetables, lean proteins, and whole grains. Limit your portions. Write down the calories found in foods and beverages you commonly choose. Check the nutrition facts label for serving sizes and calories.
• Stay hydrated: Drink water to stay hydrated. Carry a water bottle and refill it throughout the day. Serve water during meals.
• Get regular exercise: Try to get at least 150 minutes of moderate-intensity exercise per week. Try activities like brisk walking, cycling, or swimming. Talk to your provider about what type of exercise plan is right for you.
• Be aware of habits and behavioral changes: Get 7-8 hours of sleep each night, manage stress, pay attention to feelings of hunger, and eat slowly.
• Consider community support: Engage with community programs, seek guidance from health care professionals, or join support groups to stay motivated.

Make Small Changes for a Big Impact

• Start with small changes. Consider choosing stairs over elevators, taking short walks during breaks, or drinking water instead of sugary drinks.
• Slowly progress to bigger changes in lifestyle, diet, and exercise.

Conclusion: A Commitment to Health

Remember, healthy weight is a journey, not a destination. This January, let’s start a year of wellness, one step at a time.

References:

• New York State Department of Health
  • https://www.health.ny.gov/statistics/prevention/injury_prevention/information for_action/docs/2023-03_ifa_report.pdf
• Centers for Disease Control and Prevention (CDC)
  • https://www.cdc.gov/healthyweight/index.html
  • https://www.cdc.gov/obesity/data/adult.html
  • https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
  • https://www.cdc.gov/nchs/products/databriefs/db242.htm