Americans can live longer if they get fit and lose weight.  Even moderate weight loss of 5 to 10 percent can reduce cardiovascular risk factors such as high cholesterol, high blood pressure and diabetes.  Recent studies have shown that women who exercise regularly can decrease their risk of breast cancer.  Even with the results of such studies regularly in the news,  Americans are now more overweight than they have ever been.  They also exercise less.

If you are overweight, getting started is the first step, but being consistent and sticking with a diet and lifestyle change are the keys.  The following suggestions can help you lose weight and keep it off:

< Make exercise part of your daily routine.  Try 30 minutes of brisk walking at a set time each day.

< Don't be a slave to the scale.  Weighing yourself more than once a week can be overly encouraging or discouraging because of water weight fluctuations.

<  Healthy weight loss is considered to be one to two pounds per week.  People who lose weight gradually are more likely to keep it off.

< Get at least five servings of fruits and vegetables per day.

< Eat Breakfast!  It will curb your hunger and may actually help you lose weight.

If you're wondering what BMI is, it stands for Body Mass Index.  It is considered to be a more reliable way to find your healthy weight than the old insurance height and weight tables or the trusty bathroom scale.  To figure BMI follow these steps:

1.  Multiply your weight in pounds by 0.45
2.  Multiply your height in inches by 0.025
3  Square the answer from Step 2.
4   Divide the answer from Step 1 by the answer from Step 3.

The healthy range for your BMI should be between 19 and 25.  A BMI above 25 is considered overweight.  How do you stack up?

To show that you have received and understand this safety information, please sign and return one copy to the foreman at your
Monday morning safety meeting.  Keep the other copy for your reference.

_________________________Date________
 
back