Nutrition for Weight Loss
By Khrysta Baig

            Everyone enjoys comfort food, that is why we find it comforting, but Knox County, MO has decided to jump out of its comfort zone and into a new pair of smaller jeans! The first step to kicking off the pounds is reading this blog!

            Here are a few pieces of advice that can help you find your healthiest you:

            First, each of us has the power to defeat the odds. Statistics show that 73.6% of Knox County residents over the age of 18 are overweight or obese (Missouri Information for Community Assessment, 2010). This means that roughly 3 of every 4 adults are overweight or obese. Hope is not lost! There are great ways to keep a healthy weight and lose weight! Weight loss and maintenance is about YOU, not about the eating habits or weight of others around you. This is about your health and no one else’s.

            Second, not all diets are created equal, and some can be dangerous. According to the Academy of Nutrition and Dietetics, “If the diet or product sounds too good to be true, it probably is. There are no foods or pills that magically burn fat. No super foods will alter your genetic code. No products will miraculously melt fat while you watch TV or sleep. Some ingredients in supplements and herbal products can be dangerous and even deadly for some people” (2011). As we work together towards eating healthier, it is important for us to remember that KEEPING THE WEIGHT OFF our main goal. If you are overweight and have every tried dieting, it can feel like being on a yo-yo. We at the Knox County Community Center suggest that you keep a long-term perspective on losing weight. We want you to feel healthier and live longer, but to do this, the focus needs to be on making lifestyle changes to how we eat.

            Third, there are many great resources about weight loss, including tools to help you track progress towards your personal goals.  The website www.choosemyplate.gov is a great site for anyone who really wants to understand how to lose weight and maintain a healthy weight. They have an entire section about “Weight Management & Calories.” It teaches you everything you need to know about what actually makes you lose weight and how to lose weight safely. There is a great section called “Make Better Choices” that offers advice for real people, such as: “Being successful at decreasing portion sizes doesn't mean that you have to measure every meal or snack you eat. Once you've taken the time to measure out a few examples, you will be able to estimate portion sizes better. Plus, just eating or drinking less than you normally would means you are decreasing your portion sizes” (United States Department of Agriculture, 2011).

Another great resource on the site is the "SuperTracker" which lets you track foods, physical activity, and your weight. It's very simple to fill out and it helps you see where you can make small improvements towards being more healthy.

The site also has "Food-A-Pedia," a branch of the site that lets you compare the nutrients in any two foods you suggest. It's really great for people trying to lose weight because it's like having a personal "Eat This, Not That" book that is made of only the things you like!

In closing, the most important thing you can do for weight loss is start making small goals and work towards larger ones. Remember to stay positive and empowered about eating healthy foods: “A healthy eating plan that helps you manage your weight includes a variety of foods you may not have considered. If ‘healthy eating’ makes you think of foods you can’t have, try refocusing on all the new foods you can eat” (Centers for Disease Control and Prevention, 2011).

This change is about YOU and together WE can eat well to live well.

References: 

Academy of Nutrition and Dietetics. (2011). Staying away from fad diets. Retrieved 1-16-12, from http://www.eatright.org/Public/content.aspx?id=6851.

Centers for Disease Control and Prevention. (2011). Healthy eating for a healthy weight. Healthy weight-it’s not a diet, it’s a lifestyle. Retrieved 1-16-12, from http://www.cdc.gov/healthyweight/healthy_eating/index.html.

Missouri Information for Community Assessment [MICA]. (2010). Heart disease provide-for Knox County residents. Missouri Department of Health & Senior Services. Retrieved 1-16-12, from http://health.mo.gov/data/mica/ASPsHeartDisease/header.php?cnty=103.

United States Department of Agriculture. (2011). Decrease portion sizes. Weight Management. Retrieved 1-16-12, from http://www.choosemyplate.gov/weight-management-calories/weight-management/better-choices/decrease-portions.html.