Make Your Resolution a Solution

by Cassandra Howard

Thousands of people make resolutions to lose weight throughout the year. In the United States it is common for many people to make resolutions as the new year begins, and each year the number one resolution is to lose weight.

Yet each year more and more people in America are doing the exact opposite—gaining weight. Obesity increased for Americans of all ages, even youth, throughout the 1990s.

The Palo Alto Medical Foundation says: "Among children and teens ages 6-19, 15 percent (almost 9 million) are overweight according to the 1999-2000 [Centers for Disease Control] data, or triple what the proportion was in 1980. In addition, the data show that another 15 percent of children and teens ages 6 to 19 are considered at risk of becoming overweight" (www.pamf.org).

Even though overweight children do not (yet) have the same health-related problems as overweight adults, overweight young people are apt to become overweight adults who are at risk for developing heart disease, diabetes, high blood pressure, stroke and some forms of cancer. A poor self-image has also been associated with being overweight or obese at a young age.

So if you believe you need to make a healthy change to your weight, talk with your parents and doctor about your concern. If they agree, you'll want to make a lifestyle change and not just a resolution that will "go by the waist side."

Here are some tips for setting and achieving your goal:

Set a realistic goal—for example, "I will lose 10 pounds in 11/2 months," not "I need to lose 50 pounds." Tip: If you need to lose weight, your first goal should be 10 percent of your current weight. So if you weigh 200 pounds, your goal is to lose 20.
Write out your goal—be specific (set the number of pounds by a specific date). Be challenging and realistic (1 to 2 pounds of weight loss per week). Calculate your weight loss per week—that is, weigh in once per week.
Identify ways to achieve your goal—exercise 30 minutes a day, five or six days a week. Eat whole grains, fruits, vegetables and less sweets and fat.
Assess your progress—identify obstacles that you need to overcome that may be standing in the way of achieving your goal. Identify areas in which you have done well. Remember that it takes time, but the payoff is worth the effort.
Reassess your goal—set a new goal with the information that you have gained over this time. Share your goal with family members and friends for support. Set new goals and areas that you want to improve on.

Use these steps and you can lose weight. If you have questions about developing an exercise program, you are welcome to e-mail me at info@verticalthought.org. VT

About the author:
Cassandra Howard, M.S., ACSM, is the University of Florida Living Well director for faculty and staff.

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