Healthy Perspectives - Spring 2013 - (Page 5)

Get HealtHy! Break the Cycle As a part of the Statewide Health Improvement Program (SHIP), MMH partners with the Meeker, McLeod & Sibley (MMS) Healthy Communities Collaborative promoting exercise and healthier food choices and environmental changes in the community. To learn more about SHIP and the work being done by MMS, go to and like MMS on Facebook. Tips for successful weight loss When you’re trying to lose weight, whether because of health challenges or a desire to look and feel better, eating the right foods and making changes for life may be more effective than fast weight loss through short-term dieting. Fad diets often fail because dieters are prone to regain the weight when they inevitably return to their previous eating habits, says Joanne Searl, R.D., L.D., Meeker Memorial Hospital dietitian. Success is a result of lifestyle changes and food choices. Follow these steps to lose weight: 1 Go slowly. “When you’re making small, meaningful changes, the weight will come off slowly, but it’ll be more likely to stay off because you’re building good habits rather than crash dieting,” Searl says. 2 eat just 300 to 500 calories under what you burn each day. If you start cutting too many calories, your metabolism slows to protect fat stores in expectation of a long period of food deprivation. 3 4 eat only when you’re hungry. Many people lose weight once they pay attention to this one tip. Get good sleep. Research has found that sleep deprivation increases levels of a hunger hormone, which may lead to overeating. Plus, “when you’re sleep-deprived, you’re less likely to have the energy to exercise or to make good eating choices,” Searl says. 5 exercise. It burns calories during the activity and revs up your metabolism afterward. It also builds muscle. “Muscle burns more calories than fat, so the more muscle you have, the more you can eat without gaining weight,” Searl says. 1 From left, Bill Berkowitz, A’viands Nutrition Services Manager at Meeker Memorial, and Joanne Searl, R.D., L.D., who provided a Fit Choices 4 Life nutrition program display. Searl also took part in a panel discussion on nutrition programs, success stories and vending at MMH, along with Ed Ehlinger, M.D., MSPH, commissioner of the Minnesota Department of Health, who was the SHIP keynote speaker for the MMS Healthy Communities Forum in November 2012. to see ehlinger’s presentation, go to and click “Resources.” Go to for a list of local events supporting weight loss. also, get a free calorie counter and a diet and exercise journal at siGn up! MMH offers weight-loss classes such as Weight Watchers and TOPS. Call 320-693-4524 for more information 5

Table of Contents for the Digital Edition of Healthy Perspectives - Spring 2013

Healthy Perspectives - Spring 2013
Navigating an Emergency
Tips for Successful Weight Loss
Battling the Myths of Mammography

Healthy Perspectives - Spring 2013