Arbor Health | Arbor Health and Life | Fall 2020

How can I safely lose weight? ASK THE E XP E RTS The family medicine doctor says: Track how much you eat and drink. For example, keep a diary that lists how much you consume every day. That can help you figure out when you’re eating a healthy diet and when you’re slipping into less healthy habits—and adjust accordingly. Studies show that people who monitor their diet tend to lose more weight and keep it off. The internal medicine doctor says: Aim for a slow, doable goal. That’s generally about 1 ⁄ 2 a pound a week, though your weight loss may be faster at first. If you trim down too quickly, you’ll lose muscle, bone mass and water. Also, you’re more likely to regain the weight you’ve lost. Eat in a way that helps you feel nourished and energized. The family medicine doctor says: Don’t forget to get some exercise. For overall health, most of us need about 21/2 hours of moderate aerobic activity, like brisk walking, every week. If you spread that activity across at least three days a week, you can improve your health, limit your risk of injury and avoid getting too tired. Most adults should also aim for at least two days a week of muscle-strengthening activities. The internal medicine doctor says: The first step is to determine your body mass index (BMI). It’s a number that estimates how much body fat you have. It’s calculated using your height and weight. There are many BMI calculators online. Share the results with your primary care provider—they can help you determine how best to reach and maintain a healthy weight. Don Allison, MD Mossyrock Clinic, 745 Williams St., Mossyrock 360-983-8990 Quoc Ho, MD Randle Clinic, 108 Kindle Rd., Randle 360-497-3333 Anthony Fritz, MD Morton Clinic 531 Adams Ave., Morton 360-496-5145 Mark Hansen, MD Morton Clinic, 531 Adams Ave., Morton 360-496-5145 Learn about a variety of health topics at myarborhealth.org/health-library . 5 MYARBORHEALTH.ORG