Healthy Weight Loss Awareness Month: A Guide to Staying Fit and Avoiding Obesity

January marks the beginning of a new year and serves as Healthy Weight Loss Awareness Month, an ideal time to focus on the importance of achieving and maintaining a healthy weight. In San Antonio, Texas, obesity rates remain a pressing concern, with studies showing 1 out of 3 adults and 1 out of 5 children and adolescents struggle with obesity. These rates highlight the need for community-wide awareness and actionable strategies to combat weight-related health issues across all age groups. Understanding how to manage weight effectively can lead to a healthier, longer, and more fulfilling life.

The Importance of Avoiding Obesity

Obesity is more than just a cosmetic concern—it is a significant health issue linked to a range of chronic conditions, including:

• Heart disease: Excess weight increases the risk of high blood pressure, high cholesterol, and other cardiovascular problems.

• Type 2 diabetes: Obesity impairs the body’s ability to regulate blood sugar levels effectively.

• Joint problems: Carrying extra weight can strain joints, leading to conditions like osteoarthritis.

• Sleep apnea: Obesity can cause airway obstruction, leading to poor-quality sleep.

• Certain cancers: Obesity has been linked to higher risks of cancers such as breast, colon, and endometrial cancer.

Avoiding obesity doesn’t just prevent these conditions but also improves overall quality of life, energy levels, and mental health.

What Is a Healthy Weight?

A healthy weight is one that allows you to perform daily activities without strain and minimizes the risk of chronic diseases. The most commonly used tool to assess whether someone is at a healthy weight is the Body Mass Index (BMI). While not perfect, BMI offers a helpful guideline:

• Underweight: BMI less than 18.5
• Healthy weight: BMI 18.5 to 24.9
• Overweight: BMI 25 to 29.9
• Obesity: BMI 30 or higher
  

HEALTHY BMI Chart for Middle-Age Adults (Height and Weight Reference)

In addition to BMI, other factors such as waist circumference, muscle mass, and body composition should be considered to get a more accurate picture of health.

Tips for Maintaining a Healthy Weight

Loosing weight or maintaining a health weight can often be overwhelming and very difficult. Below are some suggestions that also include a beginner MedBerry Challenge to help you get started. Simple, easy tasks done consistently will make a huge difference in your health! 

1. Adopt a Balanced Diet:
   Focus on nutrient-dense foods like fruits, vegetables, lean proteins, whole grains, and healthy fats.
   
   MedBerry’s challenge – No fast food for 30 days! 
   
2. Stay Active:
   Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week.
   
   MedBerry’s challenge – Walk or Run for 15 minutes per day 5 days a week! 
   
3. Prioritize Sleep:
   Adults need 7-9 hours of quality sleep per night. Poor sleep is linked to weight gain and obesity.
   
   MedBerry’s challenge – track your sleep in a journal for just 7 days to get insight into your habits! 
   
4. Manage Stress:
   High stress can lead to emotional eating and weight gain. Practice relaxation techniques like yoga, meditation, or deep breathing exercises.
   
   MedBerry’s Challenge – perform “Box Breathing” for 3 minutes a day for 30 days! 
   
5. Set Realistic Goals:
   Focus on gradual, sustainable changes rather than quick fixes.
   
   Losing 1-2 pounds per week is a healthy and attainable goal.
   

Take the First Step This January

Healthy Weight Loss Awareness Month is a reminder that positive change is possible and that small, consistent steps can lead to lasting results. By focusing on a balanced diet, regular physical activity, and mindful habits, you can take control of your health and avoid the risks associated with obesity. Let this January be the start of your journey to a healthier, happier you.

Luke B. Berry MD

The MedBerry Network 

Medical Director and Founder 

MedBerry Health PLLC