Healthy Weight Week aims to educate and shed pounds - KCBD NewsChannel 11 Lubbock

Healthy Weight Week aims to educate and shed pounds

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By Ann Wyatt Little - bio | email

LUBBOCK, TX (KCBD) - If you are behind on your New Year's resolution to get fit this may just be the reminder you need. This week is national healthy weight week and it is all about making smart choices.

It's not a coincidence that this week occurs after New Year's," explained Dr. Jamie Cooper, an assistant Nutrition professor at Texas Tech. Nationwide, the week focuses on healthy habits instead of bouncing from diet to diet and extreme exercise.

Dr. Cooper says there is an epidemic problem in America. "I like to tell people everything in moderation, so if pizza is your favorite food have it once in a while instead of three times a week."

Dr. Cooper also recommends cutting back on refined sugars and liquid calories like soft drinks. She says that each step counts and that if you have to make a choice choose the stairs over the elevator while you are out.

Leslie Eyerly coordinates fitness and wellness at the Texas Tech Rec Center and says exercise shouldn't intimidate or overwhelm you. "It's mostly recommended that you get 30 minutes of cardio a day. It doesn't have to be combined. It can be 10 minutes here and 10 minutes there."

The exercise expert also says that you can park at the end of the parking lot or even walk around your office during the day.

"Don't focus on the number or bad diets but just make everyday changes," said Eyerly.

It's not just about eating right and exercising, but experts say the number of hours you sleep is directly linked to your overall health.

 Some Tips for Healthy Living From Dr. Jamie Cooper


  • Drink at least 8 glasses of water a day
  • Get 8 hours of sleep each night
  • Get at least 30 minutes of physical activity each day (take the stairs instead of the elevator, park at the back of a parking lot, walk down the hall to talk to a co-worker instead of calling/emailing/ them, if you sit at a desk all day, walk around for 5 minutes each hour, walk on your lunch break)
  • Watch 30 minutes less TV each day (people tend to do "mindless snacking" while watching TV)
  • Eat the equivalent of 2 cups of fruit each day
  • Eat the equivalent of 3 cups of low-fat dairy products each day
  • Eat 3 servings of vegetables each day
  • Increase intake of dietary fiber (25grams per day for men; 20grams per day for women)
    • Remove or minimize liquid calories
    • Avoid evening or late-night snacking
    • Start your day with a healthy breakfast; don't skip the most important meal of the day
    • Eat more whole grains (whole wheat products such as breads and rice and brown rice)
    • Pay attention to portion sizes
    • Choose healthy options when eating out
    • Try to avoid or minimize fried foods
    • Try to minimize consumption of high-sugar foods
    • Minimize intake of trans fats and saturated fats
    • Eat fish at least 1 time each week; it has good heart healthy fats
    • Get structured exercise 3-5 times per week for at least 30 minutes each time
    • Be careful not to overeat at holidays, parties, or special occasions
    • Only eat when hungry
    • Eat slowly.  Your fullness signals take a little bit of time to reach the brain and tell you that you are full.
    • Everything in moderation.  Don't completely cut out your favorite "unhealthy" foods; just eat them in moderation!

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