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Healthy Weight: An Equation for Success | Navy Medicine RSS : Posts Comments Home About Disclaimer Navy Medicine News Navy Medicine WebSite Written on JANUARY 30, 2014 AT 8:45 AM by VKREMER Navy Medicine Video Healthy Weight: An Equation for Success Filed under CORPSMAN, FLEET AND THE FLEET MARINE FORCE, FORCE HEALTH AND SAFETY {NO COMMENTS} By Jim Sherrard, MS, RD, MCHES; Head, Deployment Health and Wellness Center, Naval Hospital Pensacola, and Dr. Stephen Heaston, Navy and Marine Corps Public Health Center Navy Medicine is a global healthcare network of 63,000 Navy medical personnel around the world who provide high quality health care to more than one million eligible beneficiaries. Navy Medicine personnel deploy with Sailors and Marines worldwide, providing critical mission support aboard ship, in the air, under the sea and on the battlefield. Navy Medicine Social Media Follow us on Twitter Join us on Facebook Read our publications View our photo stream Sailors assigned to Southwest Regional Maintenance Center perform the two-minute push-up test as part of the fiscal 2013 cycle one Physical Fitness Assessment (PFA). The Watch our videos PFA is a semiannual fitness test that ensures Sailors maintain a level of physical fitness required to support the Navy’s overall mission readiness. (U.S. Navy photo by Mass Communication Specialist Seaman Christopher Pratt/Released) Navy Medicine Live Archives In today’s society, we may feel bombarded with messages telling us that we are getting heavier and that we need to lose weight, but it’s not without merit. February 2015 (7) January 2015 (12) In fact, according to the 2011 Health Related Behaviors Survey of Active Duty Military Personnel, 15 percent of active duty Sailors and five percent of Marines were classified as December 2014 (17) obese. Research has demonstrated that above a certain range of weight, individuals increase November 2014 (11) their risk for developing certain diseases and other health problems. October 2014 (15) So what is a healthy weight? Body Mass Index (BMI) is one tool that is often used to assess September 2014 (20) risk for overweight and obesity because BMI correlates well with the amount of body fat for most people. Because BMI does not directly measure body fat, some people, such as athletes, August 2014 (14) may have a BMI that identifies them as overweight even though they do not have excess body July 2014 (13) fat. June 2014 (8) http://navymedicine.navylive.dodlive.mil/archives/5986[2/13/2015 2:04:01 PM] Healthy Weight: An Equation for Success | Navy Medicine To get a general sense of whether you fall into a healthy range, you can use the CDC’s BMI May 2014 (11) Calculator. Alternatively, the formula for computing BMI is: weight (pounds)/(height April 2014 (9) (inches))2 x 703. The following table from the Centers of Disease Control and Prevention shows weight status based on BMI for adults ages 20 and over. March 2014 (14) February 2014 (7) BMI Weight Status January 2014 (7) Below 18.5 Underweight December 2013 (7) November 2013 (12) 18.5 – 24.9 Normal October 2013 (7) September 2013 (14) 25.0 – 29.9 Overweight August 2013 (13) 30.0 and Above Obese July 2013 (11) June 2013 (22) Another simple method used to assess overweight and obesity includes waist circumference. Waist circumference is positively correlated with abdominal fat content. High risk is defined May 2013 (15) as: April 2013 (14) March 2013 (14) High Risk February 2013 (14) Men >40 inches January 2013 (12) December 2012 (11) Women >35 inches November 2012 (11) Fitness Formula for Success October 2012 (7) September 2012 (9) Being at a healthy weight has many benefits including increased productivity and reaction time, improved self-esteem, enhanced stress coping abilities, and decreased risk of physical August 2012 (12) injury. July 2012 (13) When we exercise and eat right, we set a foundation for a longer and healthier life. Getting to, June 2012 (17) or maintaining a healthy weight is an essential part of readiness and resiliency; but even for May 2012 (22) the most dedicated Sailors and Marines, it can be challenging to adopt and stick to a lifestyle April 2012 (14) change. Usually, when we hear the term “weight loss” we think about reducing food intake, eating more fruits and vegetables, and increasing physical activity. However, there is another March 2012 (13) factor in a successful weight loss equation: behavior change. February 2012 (14) The science of behavior change is well-studied, and adopting specific behavior change January 2012 (13) strategies into your weight loss plan can keep you motivated and moving in the right December 2011 (13) direction. Have you ever wondered why you can’t seem to stick with a new diet and exercise plan, even though you know you should and maybe even want to? The reasons are as varied November 2011 (20) as we are different as individuals, but the root cause can often be found by asking yourself October 2011 (22) these behavior change-related questions: September 2011 (12) • Do you know the specific benefits YOU are trying to achieve? Whatever the benefit, August 2011 (16) make sure it is one you really want. Then, periodically remind yourself (or have a friend July 2011 (10) remind you) of your reasons for doing this. It may seem unnecessary, but a simple reminder of why you are making this change can be a big help in keeping you motivated when times get tough. • Do you know what you need to do, and are you equipped with the right tools and resources? Do you know what eating healthy really means? Do you know how to eat healthy on a budget? How about how to eat healthy without feeling hungry or fatigued? Or which workouts will give you the results you’re looking for? Making sure you have the right information and resources will decrease your chances of getting derailed once you get going, and help you achieve and maintain the results you’re looking for. • Are your friends and family willing to join you? It is true what they say about peer pressure. So, use it to your advantage. Are your friends willing to get on board? Get creative, and you might be surprised by how easy it is to trade your old unhealthy behaviors for http://navymedicine.navylive.dodlive.mil/archives/5986[2/13/2015 2:04:01 PM] Healthy Weight: An Equation for Success | Navy Medicine healthier ones. Your odds of success are higher if you answer these questions before attempting a lifestyle change. Knowing and reminding yourself of what motivates you and what challenges might get in your way, will help you stay on track.. ShipShape Program If you are a Sailor or Marine who is interested in getting to, or maintaining a healthy weight, talk to your Health Promotion Department or Command Fitness Leader (CFL) about joining the ShipShape Program. The ShipShape Program is managed by the Navy and Marine Corps Public Health Center and is the Navy’s official intervention program for weight management. It is an eight-week behavior modification course designed to help you learn how to lose weight in a healthy and permanent way. Sailors and Marines can self-refer, and primary care providers can also refer their overweight patients, including family members and retirees, to the ShipShape program. Additional Strategies In addition to following the fitness formula of success and participating in the ShipShape program, below are some additional strategies to help you attain or maintain a healthy weight. • Set small milestones to help you achieve a larger goal. Working your way up to your goal will help you to succeed. And checking off mini-goals along the way is a great way to stay motivated through all the hard work. • Be encouraged by the small wins. It takes time, hard work, and dedication to make a big change happen. Keep a journal of every time you do something healthy; make a note every time you add just one sit up or squat to your workout. Every change is a good change no matter how small it might seem. Keep going. • Get a friend to keep you honest. Setting an exercise routine or diet is the easy part. Sticking to it is where it can get tricky. Seeking out a workout or dining buddy can help keep you accountable, even when you don’t want to be. • Eat. Eat something before you get too hungry to pass up the worst thing on the menu. Planning ahead can help you stick to the healthy choices that will keep you on track while not feeling deprived. Visit the CDC’s Eat More, Weigh Less page for tips on how to cut calories without cutting the amount you eat or getting rid of your favorite foods. • Eat what you love, but don’t eat it all. If you love dessert, depriving yourself will only make you want it that much more. Instead, eat a smaller amount of what you love. But again, don’t try it on an empty stomach! It just won’t happen. Make a plan. Don’t show up hungry. Go for the healthful food first to fill you up a bit, and then let yourself have a little bit of what you crave. Available Resources To learn more about healthy eating and how to maintain a healthy lifestyle, please visit the following resources: Navy and Marine Corps Public Health Center’s Health Promotion and Wellness campaign’s Weight Management component ShipShape Program NOFFS Fueling Series Size Up Your Servings Handout Hand Guide to Portion Control http://navymedicine.navylive.dodlive.mil/archives/5986[2/13/2015 2:04:01 PM] Healthy Weight: An Equation for Success | Navy Medicine NOFFS Training System ← Next post Previous post → vkremer tagged this post with: CDC, Centers for Disease Control and Prevention, health, motivation, Navy, Navy and Marine Corps Public Health Center, Navy Medicine, ShipShape, weight loss Read 221 articles by vkremer http://navymedicine.navylive.dodlive.mil/archives/5986[2/13/2015 2:04:01 PM]