Losing weight and quitting smoking are often the top two resolutions that top the average American’s New Year’s resolution list.

Tuesday, January 02, 2001

Losing weight and quitting smoking are often the top two resolutions that top the average American’s New Year’s resolution list. Neither is as simple as wishing it were so. Here’s the word from health officials on how to keep those resolutions.

"The most important is to use good common sense and not to go overboard," said Margene Gunderson, director of Community Health Services for Mower County.

Often those with good intentions try to do too much when they’re just starting out. That leads them to burn out faster.

"It’s a simple equation. If you consume more calories than you need, you need to burn those calories off," she said.

So sticking to the recommended number of calories to maintain or lose weight is one place to start. Exercise is the other.

"People should do simple, not rigorous exercises," Gunderson said. "People tend to stop their exercise program if they take on too much at first."

Simple exercises, such as swimming or walking, for 30 minutes three times a week is a great place to start, she added.

"Immobility is probably the biggest factor when it comes to being overweight," she said.

Having a good self-image is healthy as well.

"Don’t be too hard on yourself," Gunderson said. "Realize that some people are designed to look a certain way."

Also, prior to starting any diet or exercise changes, check with a physician if you have a health condition.

Kicking the habit

Smoking is one of the hardest habits to break. But thanks in part to new treatments, it is possible.

"There are a number of medications that assist people," Gunderson said. "I would encourage people who have tried and failed in the past to talk to their doctor because there are many more tools now."

It’s important to keep trying because "smoking is the leading preventable cause of death," Gunderson said.

Of course, not everyone has health insurance that will cover the costs of smoking cessation. But it’s still possible to give it up.

"Support systems are very important," Gunderson said. "And stay in social situations that are supportive. In other words, don’t go somewhere there’s a lot of cigarette smoking."

Changing one’s daily routine can also help. If you used to have a cigarette on the way to work, try leaving a little earlier so you’re at work at the time would normally light up.

"To minimize or reform habits, try making a list of different things you can do," Gunderson said. A list can serve as a useful reminder.

There’s also plenty of resources available for both losing weight and smoking cessation at the Austin Public Library, Gunderson said.