Health & Fitness 2025 by AhallAlpena

Information, inspiration and local resources to support your wellness goals

Exercise solutions for busy people

Lack of time in the day to get enough done is a common lament. Work, family and social obligations have made many individuals busier than ever before, and that can eat into people’s ability to find time for daily exercise.

The Centers for Disease Control and Prevention says adults need to get at least 150 minutes of moderate-intensity physical activity per week, or 75 minutes of vigorous-intensity activity. For the moderate-intensity recommendation, that boils down to about 21 minutes per day, which is manageable even for the busiest of individuals. To that end, here are some ways busy people can get the exercise they need.

• Wake up early. Starting your day 30 minutes early can allow you to fit exercise in before a day becomes hectic. Put workout gear out the night before, and when the alarm sounds in the morning, get up and out, whether it’s to head to the gym or go for a morning walk or jog around the neighborhood.

• Use your lunch hour. If you’re not a morning person, use a portion of your lunch break for exercise and then eat your lunch afterwards.

• Take part in high-intensity workouts. High-intensity exercise regimens typically pack exercises into routines that get the heart rate going, but don’t require a lot of time. They may only be 20- to 30-minute sessions, which is doable for most people.

• Recognize exercise comes in many forms. Many people would be surprised that activities they engage in each day can be classified as exercise. Intense gardening or lawn care sessions and even home cleaning and improvement projects can work the body. Also, exercise can be built into regular activities, such as taking the stairs rather than an elevator or parking further away in parking lots to ensure a lengthy walk.

• Consider doing the “Daily 50”. The Daily 50 is an informal exercise routine that can occur anywhere and utilizes

body weight to get the job done. Exercises can include 50 squats, 50 lunges, 50 wall push-ups, 50 crunches, and/ or holding a plank position for 50 seconds. Some also perform 50 knee lifts or hold a wall sit for 50 seconds. These exercises don’t require much time and work most of the major muscle groups.

• Exercise as a family. Turn family leisure time into enjoyable exercise time. Take hikes, go for bike rides or even kayaking trips together to get everyone up and moving.

exercise with some easy solutions.

Are you feeling the winter blahs?

You are not alone! The lack of sunshine and cold weather can contribute to feelings of sadness, isolation and a lack of energy. You may also be feeling let down after the holidays. You can do something about that! The first step is to acknowledge what you are experiencing, then you can choose to take steps to improve your situation. Yes, I did say choose to take steps. It does require some effort on your part, but the steps are pretty simple.

Move your body. Do some stretches. Right now. I’m not kidding, do it now. Raise your arms above your head, reach up. Lower to shoulder height out to the side. Twist gently. Bring your arms in front of you. Stand up, then bend from the waist. Can’t touch your toes? That’s ok! Can’t stand up safely? Do it sitting. Lift your knees. Wiggle, shake, squirm, dance. Do something every day.

Drink more water. Start your day with a glass of water. Your brain and body get dehydrated overnight. Don’t like the taste? It’s water! It doesn’t have a taste. Add fruit or vegetables if you prefer it that way. As you drink your water, think about how you are nourishing every cell in your body.

Get outside. Fresh air is good for your body and mind. Bundle up and get out there. Look for birds, or squirrels or whatever animals might be about. Look at the shapes of the bare trees. Imagine leaves sprouting. Too cold to go

outside? Look out the window or look at pictures of nature.

Laugh. Listen to a favorite comedian. Remember times you were silly. Call a friend and tell them a funny story. One person in a group can start with a fake laugh, and before long everyone is laughing for real! Make silly faces. Strike a pose.

Attitude matters. Start the day with a choice to see the positive. Name the things you are grateful for. Smile and wave at people. Give others grace when they don’t do what you want them to. Do you know the difference between a moron and a maniac? A moron is the person ahead of you who is driving too slow. A maniac is the person behind you who thinks you are driving too slow. It’s a matter of perspective, none are right or wrong. You get to choose how to respond. Choose what lifts you up, not what brings you down.

Connect. Loneliness contributes to poor health. Make eye contact and smile. Covid taught us to keep our distance and cover our faces. We need to intentionally reverse that. Chat with others. If you are craving a deeper conversation, talk with someone you trust and share interests with.

If you are in need of support, 988 is a free, confidential number you can call or text to get support any time of day or night.

Mary Schalk, Partners in Prevention

Busy people can make time for

Tips to get children excited about exercise

Human beings need to engage in physical activity to stay healthy. But too many children are not getting the exercise they need. Only 50 percent of boys and less than 34 percent of girls between the ages of 12 and 15 are adequately fit, according to the Centers for Disease Control and Prevention. Children who are not physically fit are at greater risk for chronic diseases. In addition, children who are overweight or obese are at a higher risk of retaining that extra weight into adulthood.

Getting children to exercise regularly can be an uphill battle with so many distractions, such as electronic devices, vying for their attention. But parents can explore the following ways to get children more excited about physical activity.

• Choose interactive toys. Select toys for kids that require movement. These can include sporting activities, scooters, bicycles, and even video games that involve physical activity. Kids will be moving while they play, which is a first step.

• Set an example. Children may be

more likely to embrace physical activity if they see their parents exercising regularly. Adults can share their passions for activities that encourage movement, whether it is hiking, heading to the gym, swimming, or rock scrambling.

• Make it a contest. People can be very competitive, especially young children. If kids know there is a prize or reward attached to doing something, they may have more motivation to engage with it. Offer a prize to the person who can log the most minutes of physical activity each week.

• Make things social. The more people involved in an activity, the greater the chance kids will want to be involved. Therefore, invite their friends, cousins, classmates, and other relatives to participate.

• Look for new ways to exercise. Plan vacations and day trips around an activity. Perhaps the family can learn how to surf or snorkel on a trip; otherwise, a trip to the zoo or a museum can involve a lot of walking.

ACC Wellness Center

Located on ACC's main campus, next to Park Arena, the Frederick T. Johnston Wellness Center is open to students, faculty, staff, and community members.

Plan to exercise? Not sure where to start? Here is an opportunity to tap into what ACC has to offer right here on campus at the Frederick T Johnston Wellness Center. Director Noel Curtis and Health Fitness Technician Sharlene Kozlowski will put their expertise to work as they review the various options available for exercise, assist you in trying out different pieces of exercise equipment and engage you in conversation on developing a program that keeps in mind those problem areas whether it be a shoulder, hip, knee or back. Either way, they are here for you.

The public is welcome. Join today. Call Noel at 358-7391 or drop in and we will be more than happy to get you heading in the right direction.

• Find reasons to walk. Kids and parents can walk to or from school each day to get exercise. Parking further away from stores ensures some extra steps as well. Take the stairs in malls instead of elevators or escalators.

• Encourage participation in team sports. Afterschool athletics often involve multiple days of practices and games or meets, which can be all the exercise a kid needs to be healthy. Athletics also present a fun way to exercise with friends. Kids need physical activity to stay healthy, and there are various ways to make them more inclined to be active.

The Wellness Center features:

• Cardio machines

• Weight training circuit

• Personal exercise programs

• Locker rooms

• Shower facilities

• Equipment check out

• Open gym

Visit our Website for more information!

Fitness for everyday people

https://discover.alpenacc.edu/about/

For more information, visit our website at: https://discover.alpenacc.edu/about/ visitors/wellness_center.php OR Scan this code

• Treadmills, exercise bikes, steppers, rowers, elliptical machines, and complete weight circuit

• Well-maintained, clean facility

• Knowledgeable, friendly, professional staff

• Quality fitness experience at an affordable cost

For Weight Management Go-To Place

After trying one fad diet after another with little success, Tracy Krick decided enough was enough. That’s when she began exploring weight management surgery. She knew that she needed to make a permanent change for herself and her family. Today, Tracy’s not only 90 pounds lighter, but her confidence level is at an all-time high and she’s off her blood pressure medicine. “Dr. Bonacci and the bariatric team were truly amazing,” she said. “They changed my life! That’s why MyMichigan is my Go-To Place.”

To find out if weight management surgery is right for you, visit mymichigan.org/weightloss. Watch our free online seminar or take a 5-minute weight loss assessment.

Symptoms of common anxiety disorders

Mental wellness is a vital component of overall health. Recognition of that significance has increased in recent years, but a number of people across the globe are still confronting an array of mental health issues, including anxiety.

Unreported cases can make it hard to quantify the prevalence of anxiety around the world, but a recent study from the Institute for Health Metrics and Evaluation estimated that 4 percent of the global population was experiencing an anxiety disorder at the time of the study. That estimate, offered prior to the COVID-19 pandemic, may understate the current threat of anxiety, as the World Health Organization notes that the first year of the pandemic triggered a 25 percent increase in the global prevalence of anxiety and depression.

When discussing anxiety disorders, it’s important to recognize that anxiety is a normal part of life, as the National Institute of Mental Health notes people typically experience temporary feelings of anxiety related to health, money or issues or problems affecting their families. When such feelings are more than temporary, a person might have an anxiety disorder. There are many types of anxiety disorders, and the NIMH notes symptoms can vary depending on which type a person has.

Generalized Anxiety Disorder (GAD)

GAD can interfere with a person’s daily life because it is characterized by persistent feelings of anxiety or dread. This anxiety can last months or years, according to the NIMH. Symptoms of GAD may include:

• Feeling restless, wound-up or on-edge

• Being easily fatigued

• Experiencing difficulty concentrating

• Irritability

• Experiencing headaches, muscle aches, stomach aches, or unexplained pains

• Difficulty controlling feelings of worry

• Sleeping problems, such as difficulty falling or staying asleep

Panic Disorder

Johns Hopkins Medicine notes that panic disorder causes bouts of overwhelming fear when there is no specific reason to be fearful. This fear is intense and uncomfortable and can make people feel as though they’re losing control even if there is no evident threat. Panic attacks and panic disorder are not one and the same, and the NIMH notes some people experience panic attacks without developing panic disorder. People with panic disorder live in frequent fear of the next attack, and will often go to great lengths to avoid places, situations or behaviors they associate with past panic attacks.

Social Anxiety Disorder

The NIMH notes social anxiety disorder is characterized by an intense, persistent fear of being watched and judged by others. Individuals with social anxiety disorder may experience an intense fear of social situations, which might compel them to miss work, school or other daily activities. Social anxiety disorder may be marked by fear of social settings, but the condition also can produce some notable physical symptoms, including:

• Blushing, sweating or trembling

• Pounding or racing heart

• Stomach aches

• Rigid body posture or speaking with an overly soft voice

• Difficulty making eye contact

The NIMH notes people with social anxiety disorder also may have trouble conversing with strangers and harbor a fear that people will judge them negatively. Anxiety affects a sizable percentage of the global population. More information about anxiety disorders is available at nimh. nih.gov.

Kids and healthy eating: Gobble up these body-friendly food practices

Despite being pint-sized people, children can have some very big personalities and opinions. Parents know that kids have strong feelings on everything from the clothes they wear to the foods they eat.

Although not all children are inherently picky eaters, most go through phases of picky eating during their childhood development, particularly when they are toddlers. The UCSF Benioff Children’s Hospitals also says some children naturally are more sensitive to certain tastes, smells and textures, which could make certain foods less desirable to youngsters. Others may mimic their parents’ picky food tendencies. A child who has strong aversions to trying new foods can make it hard to plan meals, especially ones that include nutritious fare. Getting kids to eat more healthy foods and be excited about them could take some time and effort. Parents can try some of these strategies to change kids’ perceptions about healthy eating.

Take the lead

Parents can model healthy heating behavior every time they sit down to a meal. Research suggests parents’ eating behaviors significantly influence their children’s food preferences and dietary habits. Given their influence, adults should choose healthy foods often enough so that the process becomes habit for the entire household.

Make it a team effort

Children may refuse foods because it gives them a modicum of control in a world where adults seem to be making all the decisions. When children are included in meal planning and shopping, they are more likely to eat foods that are healthy. While the bulk of foods should be healthy ones, a few treats or special ingredients can be thrown in every so often.

Create family meal expectations

Routines are essential to children’s well-being. By eating together as a family and serving meals and snacks around the same time each day, kids will thrive

Pool Excercise & Fitness

AQUA CHI ~ Is a simple, non-judgmental, exercise/ and or relaxation program. It is performed using continuous, breath centered, slow, broad movements of the arms, legs, and torso in flowing, continual patterns. (Shallow End)

Start off slowly and gradually increase your duration and intensity. Bring a friend, time at the pool is always more fun with friends!

knowing what is coming next. Mealtime is a good time to talk about healthy eating habits and table manners as well, says the Cleveland Clinic. Parents can model how half of the plate should be made up of vegetables and some fruit.

Respect eating quirks

One child may only eat broccoli if it is dunked in ketchup. Another might only embrace a turkey sandwich if it is cut into triangles. Parents should pick their battles regarding food. Parents should go with the flow if kids are eating right, even if their choices are a little unorthodox.

Make it a game

Incorporate some fun into meals by encouraging children to come up with funny names for their foods, however ridiculous they may be. Make competitions of healthy eating by seeing who can eat the most vegetables during the week and earn a prize. Kids likely will respond better to these positive choices rather than ultimatums about foods they “have” to eat.

Healthy eating may not come easily to

all children, especially if they are picky eaters. Some patience and flexibility on the part of parents can help kids become more excited about healthy food choices.

At the Alpena County Plaza Pool we offer many water activities that focus on promoting a healthy lifestyle, recreation, and family fun! Whether you’re looking for a place to exercise, or a place to bring your family, the Alpena County Plaza Pool has something for everyone!

AQUASURGE ~ Feel the surge of power in the water! Body sculpting with or without equipment. Utilize a variety of tools to target all muscle groups. (Shallow end with option to utilize deep end)

CARDIO SPLASH ~ Use the resistance of the water to improve cardiovascular fitness, endurance, and flexibility. (Shallow End)

AQUA CHI~ This class is based on Ti Chi. It is often called “meditation in motion” because of its slow, graceful movements. The class is designed to help with balance while promoting proper breathing.

CARDIO MIX UP (Instructor’s Choice) ~ A Cardio workout to include anything from H.I.I.T., Tabata, equipment circuit, etc. (Mostly Shallow End)

BOOTCAMP~ This is a high intensity workout designed to lift the heartrate and burn calories. (Shallow End)

CARDIO MIX UP~ Instructor’s Choice A Cardio workout to include anything from H.I.I.T., Tabata, equipment circuit, etc. (Mostly Shallow End)

DEEPLY FIT (Athletes & Beginners) ~ Take the Plunge! Deep-water running and traveling with aerobic moves guaranteed to challenge your body, your core muscles, and your stamina. (Deep End only with water belts)

DEEP WATER AEROBICS~ Doing a combination of swimming and aerobics with low impact on your joints. (Deep End)

EVENING AEROBICS~ This is a medium intensity class using the weight of your body with the resistance of the water. (Shallow End)

INDEPENDENT ADULT FITNESS ~ exercise at your own pace, with or without resistance equipment. Lanes 5&6 can be used for laps.. Adults (18+) are only permitted at this time.

SENIOR FITNESS ~ This is a low impact workout designed to provide a safe, comfortable, and effective way for patrons of all fitness levels. It increases flexibility and balance. (Shallow End)

SCULPT~ This medium intensity workout is designed to work on toning and strength. It utilizes multiple repetitions and water resistance with various workout equipment. (Shallow end with option to do deep end)

Senior Fitness~ This is a low impact workout designed to provide a safe, comfortable, and effective way for patrons of all fitness levels. It increases flexibility and balance. (Shallow End)

WATER WORKS ~ Cardio workout with equipment for added resistance. (Mostly Shallow End)

VOLLEYBALL ~ Using a beach ball instead of a volleyball, this volleyball game is designed for pure enjoyment surrounded by laughter with your friends!

WATER H.I.I.T.~ High Intensity Interval Training! Alternating short periods of intense or explosive water aerobic exercise with brief recovery periods. (Shallow End)

WATER WALKING ~ This is a great time to get those steps in with the added resistance of the water.

LAP ~ Designed for swimmers with varying ability levels in the pool. Swimming lengths of the pool at your own pace while boosting your endurance level and cardiovascular health!

VOLLEYBALL~ Using a beachball instead of a volleyball in the water can be more difficult than it looks! This hour is designed for pure enjoyment surrounded by laughter with your friends!

WATER WALKING~ This is a great time to do your own workout. Start off slowly and gradually increase your duration and intensity.

OPEN FIT FUN ~ This is a low splash, open activity in the pool geared towards a more social and relaxed atmosphere. A good time to show parents your skills from lessons. Perfect for all ages (6 months-99)!

LAP~ Designed for swimmers with varying ability levels in the pool. Workout at your own pace while boosting your endurance level and cardiovascular health!

OPEN FIT FUN~ Open Activity in the pool geared towards a more social and relaxed atmosphere. Perfect for all ages (6 months-99)!

OPEN SWIM ~ This is a high splash time when we have the slide out, the basketball hoop, inner tubes, and various toys and goggles for the children. Those wishing to use deep water need to demonstrate swimming skills. Children 6 and under need to be accompanied by an adult in the water.

GROUP LESSONS ~ Starbabies 5-36 months (requires a parent), 3-6 year olds & 7-13 year olds Beginner/Intermediate/Advanced

OPEN SWIM AND/OR FUN RUN~ Activities take place in either the shallow or deep end of the pool. There are basketball hoops and small slide in shallow end for open swim. Those wishing to use the deep water or Fun Run need to demonstrate swimming skills. A lifejacket will be provided to children wishing to use the Fun Run but unable to pass the swim test.

PRIVATE LESSONS ~ of all levels and ages, one on one instruction for 30 minutes. Call to inquire. Times Vary

Check out our website or Facebook page for membership information, rates, & updated schedule! www.alpenaplazapool.com

ALL UNDERLINED CLASSES ARE INSTRUCTED

Check out our website or Facebook page for membership information, rates, & updated schedule! https://alpenacounty.org/642/Plaza-Pool

What distinguishes Pilates from yoga?

People look to a variety of activities to help them achieve their health and wellness goals. Exercise can help people build strength and improve endurance, flexibility, and mindfulness. Some exercises even incorporate a combination of these elements, including yoga and Pilates.

While yoga and Pilates are similar lowimpact exercises, they are not exactly the same. One of the ways they differ is that yoga involves achieving a position or pose and holding it. With Pilates, once the pose is reached, the person pushes further to engage the core and challenge the body by moving the arms or legs, advises WebMD. Individuals can explore the differences between Pilates and yoga to figure out which discipline aligns bests with their fitness goals.

Pilates

At the end of World War I, Joseph Pilates, who grew up in Dusseldorf, Germany, developed a series of exercises that would ultimately bear his name. As a sickly child suffering from rickets, asthma and rheumatic fever, Pilates aspired to overcome these ailments and devoted his energy to bodybuilding, gymnastics and other physi-

cal pursuits. While interned at a camp during the war, Pilates developed and taught a physical fitness grogram influenced by yoga and the movement of animals. He also built apparatuses to aid in the rehabilitation of soldiers and prisoners of war. According to Pilates Anytime, some believe the iron bed frames and coiled mattress springs in these camps became the inspiration for the Pilates Reformer, which is a device used in Pilates studios.

Pilates is a low-impact exercise that focuses on building core strength, which is achieved through different movements on a reformer machine or a mat. These moves require stabilizing the back and core before going through various range-of-motion exercises. The exercises rely on a person’s own body weight to provide resistance.

Yoga

The origins of yoga can be traced to thousands of years ago in India. Yoga is first mentioned in ancient Hindu scriptures, says Healthline. Although it is an exercise, yoga also is an ancient spiritual practice that blends physical poses with breathing techniques. WebMD says yoga is sometimes called “meditative movement,” because it

features elements of mindfulness. Yoga can have a slow pace suited for beginners, but some variations are faster and more complex. Yoga may help to improve balance, enhance calm and ease stress-related illnesses, and it also promotes flexibility.

Both yoga and Pilates can lead to improved stamina, strength and flexibility, and these exercises do not necessarily require any special equipment. However,

yoga may stand alone from Pilates in that it also incorporates meditation and spirituality. Pilates may be more active than yoga, but both exercises are difficult in their own right. However, some people find it is easier for beginners to start with yoga and then branch out to Pilates. Regardless of the approach an individual ultimately takes, both exercises can be excellent ways for people to improve physical health.

Northern Michigan's Premier Event Center!

The Aplex offers accommodations for any occasion. The sky is the limit when planning, organizing, and fulfilling our guest's ultimate celebration. You provide your vision, we will make it a reality.

Pokorzynski. For more information, contact: Aaron Pokorzynski pokorzynskia@gmail.com (989) 7663448

The Aplex offers accommodations for any occasion. The sky is the limit when planning, organizing, and fulfilling our guest’s ultimate celebration. You provide your vision, we will make it a reality.

The Aplex offers accommodations for any occasion. The sky is the limit when planning, organizing, and fulfilling our guest's ultimate celebration. You provide your vision, we will make it a reality.

The Aplex is a beautiful facility that can accommodate up to 650 people for the grandest of banquet functions. It boast a total of 5 spacious rooms for Weddings, Holiday Parties, Executive Conferences, Business Meetings, Concerts and Birthday Parties. You provide the occasion, we provide the venue.

THUNDER BAY/APLEX MARTIAL ARTS: Karate meets several times each week and offers classes, free "try-it" days, and more. Kick it up a notch... give karate a try. For more information, contact: Elaine Sommerfeld at esommerfeld@ yahoo.com (989) 354-6164

THUNDER BAY/APLEX MARTIAL ARTS: Karate meets several times each week and offers classes, free “try-it” days, and more. Kick it up a notch... give karate a try. For more information, contact: Elaine Sommerfeld at esommerfeld@yahoo.com (989) 354-6164

We are a premier event center with many accommodations to offer.

Enjoy Comedy, Music and Family Shows from Northern Michigan and Beyond. All for a great cause!

FITNESS CENTER: is equipped with all the machines and tools to help you stay active and fit. We offer: treadmills, exercise bikes, ellipticals, weight benches, LAT pull down, leg extension machine, leg press machine, shoulder press machine, chest press machine, full set of dumbbells, and weight bars with a full assortment of weight plates.

APLEX TENNIS CENTER: The APlex Tennis Center offers memberships, lessons, league play and more. All lessons are taught by our Director, Aaron

APLEX TENNIS CENTER: we have tennis instruction / classes for adults and youth.

APLEX TENNIS CENTER: The APlex Tennis Center offers memberships, lessons, league play and more. All lessons are taught by our Director, Aaron

BEACH VOLLEYBALL: We are fortunate enough to have four courts with a 15" sand base. Our leagues play on Tuesdays from May through September. Open courts remainder of the week. No charge.

BEACH VOLLEYBALL: We are fortunate enough to have four courts with a 15” sand base.

BEACH VOLLEYBALL: We are fortunate enough to have four courts with a 15" sand base. Our leagues play on Tuesdays from May through September. Open courts remainder of the week. No charge.

PICKLEBALL: At the Aplex Tennis Center, we have 8 regulation size pickleball courts set up! Each court has it’s own regulation size net that is easily movable to court. Available at the front desk are pickleball paddles from Pro-Lite and Champion, of different sizes and weights, so you can choose your ideal paddle. See our website for more details.

PICKLEBALL: At the APlex Tennis Center, we have two regulation size pickleball courts set up on court four. Each court has it's own regulation size net that is easily movable to court. Available at the front desk are pickleball paddles from Pro-Lite and Champion, of different sizes and weights, so you can choose your ideal paddle. See our website for more details.

ALPENA GYMNASTICS, INC: Alpena Gymnastics offers classes for all ages. Starting at 18 months and going up to high school. For more information, contact: Buffy Storey at (989) 255-7124 or alpenagym@yahoo.com ; www.alpenagym.com; www.championforce.com

ALPENA GYMNASTICS, INC: Alpena Gymnastics offers classes for all ages. Starting at 18 months and going up to high school. For more information, contact: Buffy Storey at (989) 2557124 or alpenagym@yahoo.com ; www.alpenagym. com; www.championforce.com

ALPENA GYMNASTICS, INC: Alpena Gymnastics offers classes for all ages. Starting at 18 months and going up to high school. For more information, contact: Buffy Storey at (989) 2557124 or alpenagym@yahoo.com ; www.alpenagym. com; www.championforce.com (989) 354-6164 • www.aplex.org

354-6164

A healthy approach to weight loss

Though people attempting to lose weight may love a quick fix or magic pill that could shed excess pounds, successful efforts that produce long-term weight loss generally take considerable time and effort. The Centers for Disease Control and Prevention says people who lose weight at a gradual, steady pace tend to keep the weight off. The CDC advises individuals to aspire to lose one to two pounds each week

Working in concert with a doctor or a registered dietician is one of the ways to ensure that the weight loss experience is successful and healthy. In addition to following the advice of a professional, these tips can help.

• Think of it as a lifestyle change. Managing weight is a lifelong commitment. That means that following a shortterm diet may not prove a successful way to lose weight and keep it off in the long run. It’s important to put strategies in place that will help change habits that may be contributing to weight gain.

• Set short-term goals. Certainly the

overall goal may be to lose a set number of pounds. But having that goal in the distance may make it seem less achievable. Rather, set small goals throughout a weight loss journey. This can be something like a plan to replace sugary drinks with water, or to exercise three days a week instead of being sedentary most of the time.

• Be sure the time is right. Some people jump in at the start of the new year, even if they are not mentally ready to commit or lack the time to make the overhaul necessary to affect change. Begin a weight-loss journey when you have a strong desire to change habits and are not distracted by other pressures.

• Tame stress as much as possible. High levels of stress can derail weightloss plans. Many people turn to foods, beverages and other unhealthy habits as a means to coping with stress. The Cleveland Clinic says stress raises cortisol levels, which increases insulin production. The resulting low blood sugar makes people crave sugary, fatty foods. The

Mayo Clinic suggests speaking with a health care professional if you need help taking charge of stress.

• Change your perceptions. Focus on what you can eat rather than what you can’t eat. Healthy weight loss means finding balance and enjoying the foods you love, but not going overboard. Restricting any one food or food group could lead you on a path to feeling resentful or even binging on unhealthy items.

• Don’t skip meals. Seriously restricting food intake is not healthy at all and could lead to fluctuations in weight. An eating pattern that includes a cycle of weight loss and weight gain can contribute to an increased risk of coronary heart disease, says Better Health, a resource

of the Australian Department of Health. Plan meals to meet your daily calorie count, being sure to avoid skipping any during the day.

Healthy weight loss takes time and requires changing habits over the long haul.