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SigMT Volume 11 Issue 3

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SiG MT 94 TO YOUR HEALTH By Dr. Siddharth Kudav and Krissy Bykonen Even a five to 10 percent weight reduction can significantly improve an individual's overall health. In other words, losing 10 pounds can improve the health of a person who weighs 200 pounds. While genetic variables are significant contributors to weight gain, over-eating, lack of exercise, chronic sleep loss, stress, medications, processed foods, and environmental pollutants can also contribute and make it challenging to lose weight. ere are many ways to make positive changes to improve your health. Here are five actionable tips to work toward your goals: 1. Ditch the fad diets: ere are many diet plans and meal services that promise rapid weight loss. Although you may lose weight initially, your chances of maintaining the loss are minimal once you stop the program. Visit www.choosemyplate.gov for healthy eating guidelines that are sustainable. 2. Pump up your protein: Protein offers many great benefits. Meals high in protein can keep you fuller longer and help avoid grazing between meals. Protein also supports a healthy immune system and helps maintain muscle mass. Always try to get protein from lean food sources such as fish, chicken, eggs, coage cheese, or yogurt. Buyer beware – not all protein shakes are created equal! Some shakes are high in sugar and others can be hard on your budget. 3. Increase your fiber: Fiber is an important component of healthy eating. Fiber helps keep you full between meals and aids in maintaining a healthy GI tract. Good sources of fiber include fruits, vegetables, and whole grains. 4. Get moving: Physical activity is key to any healthy lifestyle. e benefits of exercise are infinite, but many people fall short because exercise may be viewed as a chore. e key to sustained physical activity is finding an activity that you truly enjoy. Try several different activities until you find something that inspires you to move. Aim for 150 minutes of physical activity each week. 5. Find a Dietitian: Dietitians have extensive training in healthy eating and weight loss. ey can offer a wide range of services including one-on-one counseling, weekly groups, and prevention programs for chronic disease. Stop Playing the Weighting Game armer days have finally arrived, and for many Montanans that means participating in their favorite activities until the sun goes down. If health complications from weight gain are preventing you from enjoying all that life has to offer, then now is the perfect time to learn the right steps toward elevating your health. W Stop Playing the Weighting Game

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