Each January begins the same way for millions of Americans. After overindulging throughout the holiday season, people resolve to lose weight, embarking on ambitious diet and exercise programs in their quest to reach a healthier weight.

But what is a healthy weight? Many people set weight loss goals for themselves and believe they have failed if they do not meet them. Making healthy lifestyle changes is more important than reaching a specific number on the scale.

A healthy weight is one that is reached through good nutrition, regular physical activity and healthy habits such as not smoking. In fact, people who carry some extra weight can still be healthier than those who are thinner but have poor nutrition and exercise habits.

People come in all shapes and sizes so there is no ideal weight for every person, however being overweight and inactive increases a person’s risk of developing serious health problems. The body mass index (BMI) helps determine if a person’s weight is putting them at increased risk for disease. To calculate your BMI go to www.nhlbisupport.com/bmi/.

Research shows that people who make broader lifestyle changes have are more success in achieving and maintaining weight loss than those who simply focus on meeting their weight loss goals. Eating right and increasing physical activity can also boost energy levels and decrease the risk of developing diseases such as coronary artery disease, sleep apneaw, type 2 diabetes and high blood pressure.

Making long-term lifestyle changes requires a balanced, realistic approach. Here are some tips for making lifelong changes:

‰ Instead of counting calories, focus on eating the right types of foods. Slowly change your eating habits by incorporating more fruits, vegetables, whole grains and lean proteins like chicken and fish into your diet.

‰ Become aware of portion sizes. In today’s super-size culture, restaurant sizes are often more than twice the recommended portion. Instead of eating everything on your plate, ask your server for a to-go box or share your meal with a friend or family member.

‰ Set small, realistic goals. Instead of deciding to run a marathon, commit to be active three to four times a week. Start slowly and work your way up to your goal.

‰ Make exercise a part of your day. Finding the time to workout can be challenging but you don’t have to hit the gym to improve your health. Start by taking the stairs instead of the elevator or parking farther away from the grocery store. These small changes will soon become habits.

‰ Weight is just one component of overall health. Other factors such as having a large waist circumference, smoking, having high blood pressure and high cholesterol can increase your risk of developing heart disease and other conditions. For more information on achieving a healthy weight, contact Dr. James E. Moody at 747-1186.