New year, new body, new you

  • Published
  • By Airman 1st Class Frances Locquiao
  • 23rd Wing Public Affairs
MOODY AIR FORCE BASE, Ga. --  One of the most common New Year's resolutions individuals set for themselves is to lose weight and maintain a healthy lifestyle.

To assist people in achieving this goal, the Health and Wellness Center offers helpful tips and several programs to teach the basics of getting back into shape. 

"Since it is the beginning of the year, people are more motivated than ever to start losing weight," said Tara Vig, HAWC health education program manager. "We're available to help provide information so they can reach their fitness goals."

HAWC staff members suggest keeping a food diary as the first step toward losing weight.

"A food diary is a great tool because keeping a written record of what you eat can help you control how many calories you consume in one day," said Senior Airman Terri Coleman, HAWC diet therapist. "The Web site, www.myfitnesspal.com, is what I recommend because it's free and easy to use."

Another recommendation toward a healthier lifestyle is to eat at least five servings of fruits and vegetables every day. One half cup of cooked vegetables, one cup of raw, leafy vegetables or a small whole fruit is considered to be one serving.

"Fruits and vegetables are good sources of fiber," said Airman Coleman. "High-fiber foods help you feel more full so you end up eating fewer calories. Also, it will help reduce the risk of chronic diseases such as diabetes and cancer."

In addition to eating the right foods, hydration is essential toward weight loss. It is recommended to drink at least eight glasses of water each day and avoid drinking beverages that are high in calories, sugar and caffeine.

When combined with a healthy diet and good hydration, exercise is the final component toward achieving a physically fit body.

"People should exercise regularly, five times per week for 20 to 60 minutes," said Mrs. Vig. "If you are trying to lose weight, the most important thing is to exercise in your target heart rate-zone."

When you exercise in your target heart rate-zone, you are getting the most out of your exercise regimen because you are burning fat and gaining cardiovascular and respiratory strength, she said.

Stress can also be another factor affecting weight loss in individuals.

"It's important to maintain a positive attitude when trying to lose weight," said Mrs. Vig. "Many times people are too hard on themselves, which induce stress. Everyone has their days of failure, but successful people view their failures as stepping stones to reach their long-term goals."

Additional tips include cutting back on the saturated fats, limiting sugar intake, getting a good night's sleep and setting up a support network.

"It's all a state of mind," said Mrs. Vig. "It's not easy and it takes a lot of work, but following these steps the correct way will help you keep the weight off."

For individuals who want a one-on-one session with a representative from the HAWC should call 257-4292 to set up an appointment.

"At the first session, we'll measure the person's body mass index and talk about what they want to change," said Airman Coleman. "We will then provide them with materials and information such as recipe books, food exchange lists and pamphlets to help them get started."

The HAWC currently has two programs available to servicemembers and family members that focus on providing detailed information on fitness and nutrition.

The Exercise Right program, offered monthly, is a hands-on course that teaches exercise routines that target different areas of the body. Additionally, proper form and techniques are taught. The Jan. 28 class is scheduled to focus on the abdominal area. The Healthy Weight program focuses on proper nutrition in order to lose or maintain weight.

There are other resources available at the HAWC include the Wii Fit and the MicroFit, an assessment of a person's entire body and measure such as body fat, flexibility, strength, blood pressure, waist measurement and weight.

"Remain dedicated because you have to make sacrifices in order to achieve your goals," said Airman Coleman.