Unhealthy weight is one of the greatest health concerns

January brings many opportunities to refocus on health and wellness for the New Year. Jan. 16-20 is Healthy Weight Week, and Jan. 19 is Women's Healthy Weight Day. Physicians and hospitals take into account the many challenges that people face when trying to make a lifestyle change, but it cannot be ignored that unhealthy weight is one of the greatest health concerns in the country. While there are sometimes difficult feelings around discussing healthy weight, it is an essential factor in lifelong health.

Healthy weight

The key to achieving and maintaining a healthy weight isn't about short-term dietary changes, explains the Center for Disease Control. It's about a lifestyle that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses. Starting small and making a little progress over a long time — being consistent — are key aspects to maintaining a healthy weight.

Save money and increase lifespan

The following figures might be convincing. According to a study by the University of Gothenburg in Sweden, a lack of physical activity can increase the risk of premature death by up to 42 percent. In addition, another study published in the Journal of the American Heart Association determined that people who follow the exercise guidelines of 30 minutes a day 5-7 days a week (even walking is included!) save an average of $2,500 per year in health related costs. Regular activity is one of the best ways to take charge of your health.

Remember that exercise can be accessible to everyone. For some, it might mean hiking on area trails. For other people, a cycling class or group exercise class is a perfect fit, while others prefer lifting weights. Exercise might mean regular running or walking with a friend. There is an option to fit any lifestyle and price range, but it's up to you to commit to making exercise a priority.

Tips

North Valley Hospital Dietitian Carrie Archibald provides some tips for a healthy weight.

• Start Small: The National Weight Control Registry identifies that the main thing in common for people who lose weight — anywhere from 30 to 300 pounds — and keep it off is that they track and are honest about their food and drink intake. This is a great place to start.

• Set SMART Goals: SMART – Specific, Measurable, Attainable, Realistic, Time-sensitive goals. As an example, I will walk on the treadmill Monday, Tuesday, and Thursday for 20 minutes for the next 30 days and then set a new goal.

• Don't Take Drastic Measures: Giving up entire food groups like carbohydrates, gluten, or sugar might seem like they will work but often backfire. Be realistic about what you can start with for long term success.

• Manage Stress And Identify Triggers For Unhealthy Habits: Be honest in recognizing triggers. Does sitting down to watch TV make you want something to eat? Do you usually eat while driving? If so, work on changing that habit. Try drinking tea while watching TV or snacking on an apple or carrots in the car. Focusing on habit changes instead of just beating yourself up is a way to make big changes in the long run.

• Most of All, Be Consistent: Consistency is key. Any dietary changes or exercise plans need to last for the long term. Recognize that the way a healthy lifestyle looks may change over time — maybe the type of exercise or your favorite healthy foods change — but making a commitment to your health is a rewarding lifetime effort.

Allison Linville is the Community Relations Coordinator at North Valley Hospital.