“Instead of giving yourself reasons why you can’t, give yourself reasons why you can.”

Hi Sisters, we need to get real.  Our size matters.  So,  I am so glad to know that you made the decision to lose some of your extra weight.  This may be your first time trying to lose weight.  Or, you may have tried to lose weight before.  Either way, you have made a very wise decision.

How do you describe your body? Some women flatly state they are fat. Others say they are chubby, big, heavy, stacked, well cushioned, or a well-built brick house.

Sisters, your weight matters.  Your size mattes.  I am not talking about getting skinny but getting to a weight that will help you reduce your risk for certain diseases and improve your chances of having a great quality of life—not just for you, but for your family.

Excess Weight Puts You at Risk for Health Problems

When you weight too much and have too much body fat, you may develop health problems such as:

• High blood pressure
• Type 2 diabetes
• Heart disease
• Sleeping problems
• Arthritis
• Some types of cancer

If you already have some of these problems, then losing weight will help to improve them, especially your high blood pressure, diabetes, and sleeping problems.  If you don’t have any of these problems yet, you may develop them soon.

How to Know If You’re at a Healthy or Unhealthy Weight

There are a variety of ways that will let you know whether you are at a healthy or unhealthy weight.

Method 1: Body Mass Index

Your body mass index (BMI) can tell you if you are at a healthy weight or if you are overweight or obese.  BMI is a measure of body weight that takes your height into account.  Before you begin, you must know your height and weight.  Calculate your BMI by clicking on this link.

My height ________

My weight ________

• Underweight = BMI below 18.5
• Healthy Weight = BMI between 18.5 and 24.9
• Overweight = 25 and 29.9
• Obese = BMI of 30 or higher
• Seriously Obese = BMI over 35

Method 2: Waist circumference

The size of your waist can also tell you know if you are at an unhealthy weight.   It is also a good indicator that you have too much fat around your tummy area.  If most of your fat is around your waist, you are at greater chance for developing heart disease and diabetes.

Measure your waist by placing a measuring tape snugly around your waist.  A high waist measurement puts you at risk for heart disease and diabetes.

 My waist measurement is ____________.

A high waist measurement for women is 35 inches or more.

A high waist measurement for men is 40 inches or more.

Other Signs of Being at an Unhealthy Weight

There are other ways to let you know that you are at an unhealthy weight.  Melissa refused to go on a scale or measure her waist, but said she knew she needed to lose weight when:

• “I was breathing hard when I walked, and I couldn’t exercise for too long.”
•  “Most of my clothes were so tight I could hardly breathe.”
• “I looked lumpy in my clothes.”
• “I had a large roll of fat hanging around my waist and I had a large pooch below my navel. My pooch just got bigger over the years.”
• “I still had my baby fat and my baby was nine years old.”
• “My thighs rubbed together when I walked.”
• “When I lifted my arms, the fat and flesh jiggled.  I was embarrassed to wear sleeveless clothes.”

If You Are Classified as Overweight . . .

If you are overweight, it is important that you do not gain any more weight and become obese.  You can manage your weight by getting more exercise, eating a healthier diet, and managing your stress and toxic environment.

If You Are Classified as Obese  . . .

If you are classified as obese and have a high waist measurement, you need to be serious about losing weight.  Decide today that you are going to take steps to lose some weight and keep it in a healthy range.  Losing as little as 10 pounds may help to lower your risk for high blood pressure, diabetes, and heart disease.  If you need to lose more than 20 pounds, you may need extra help and coaching to lose weight. You can ask your doctor to refer you to a registered dietitian nutritionist (RDN).  Most health insurance cover the services of a RDN.  You may also need to hire a personal trainer.

Getting Honest with Yourself

How do you describe your body? Are you willing to admit that you have a weight problem?  Take a few minutes to think of at least five reasons why you want to lose weight.  Write these in your journal, in your phone, or on sticky notes.  Read them several times a day.   Knowing why you want to lose weight and repeating them throughout the day will motivate you to get on a program and stick with it.

Melissa made her reasons her screen saver on her phone.  She also programmed three alerts in her phone to remind her.  She also put sticky notes on her bathroom mirror and in her Bible.

 Here are Melissa’s 5 reasons for wanting to be at a healthy weight.  She:

1. Wanted to better and look better
2. Didn’t want to get diabetes because my mom lost a leg to diabetes
3. Wanted to be a great model to my children
4. Would like herself more
5. Wanted to fit into all my great outfits that are too small

Melissa also learned how to set smart weight management goals and educated herself about common weight loss myths.

 Reflect

1. Write the name of five relatives (alive or deceased) and list their health issues? Which problem do you think you’re likely to develop in the next five years if you don’t make some changes?
2. What are some of the excuses you use to justify your weight?
3. How serious are you about getting to a healthy weight?

We look forward to hearing about your experience in the comment section of this blog. Or you can join the conversation on the Keep It Tight Sisters Facebook Group.

Keep It Tight Sisters.

Eat. Move. Breathe.