contributed by tracy gower, pdt.  january 15, 2016

Many of us have forgotten how good our body is designed to feel!

Are you willing to lose weight to see how good you can feel again?

A few benefits weight loss can bring:Health

  • A good night’s sleep
  • More energy
  • Better blood pressure control
  • Feeling comfortable in your clothes

Studies suggest that it’s not necessarily our chronological age that makes us so tired or fatigued, but it could be related to obesity, not necessarily obstructive sleep apnea (OSA), just obesity. It’s a vicious cycle where we sleep poorly, we are less motivated to increase physical activity, and so we gain more weight, which leads to obesity related issues including sleep apnea. (1)Step one: Take this quiz to help you find out how ready you are to make healthy changes.

Choose the answer that most closely represents your thoughts.


  • When I think about the Pros and Cons of losing weight, I think that…
    1. Losing weight means I have to give up too much!
    2. The pain of restricting unhealthy food – is worth the gain.
    3. They are equal
  • I would like to lose weight…but when should I start?
    1. I’m way too busy right now with my family and work.
    2. I have 2 months to reach my goal before (my sister’s wedding-“you fill in special event”)
    3. I am tired of being tired, and ready to eat right. My family and friends will support me.
  • The thought of having to cook healthy food instead of ordering pizza…
    1. Overwhelming!
    2. Exciting! I’m ready to find a few easy recipes that are healthy.
    3. Even though I’m busy, I could find time on the weekends to cook.
  • I have been thinking about losing weight because…
    1. My partner (or doctor) keep getting on my case about being heavy
    2. I want to lose weight properly by making a long term commitment.
    3. I am ready to start living a better life for me and my family.

Did you answer (2) or (3) to some or all of the questions above? You’re probably ready to make a few changes that will support weight loss! Be honest with yourself. Knowing you need to make changes in your life and actually doing it are two very different things. It’s your choice. Start off by making very small changes each week.

Week One: Setting goals:


  • S – Specific (or Significant)
  • M- measureable (or meaningful)
  • A – Attainable (or action oriented)
  • R – Relevant (or rewarding)
  • T – Time (or Trackable)

 Example: Over the next 10 weeks I will lose 2 pounds per week so I can feel better and play a full round of golf, with my son when he comes home to visit Labor Day weekend.

This is a significant goal that is measurable, attainable, trackable and very rewarding!

Other ideas for setting goals include: Writing down your smart goals, and narrowing them down even further…what can you do this week, to help you get started with losing 2 pounds?

Example: This week my goal is to bring my lunch to work every day so I am not tempted to buy pizza or fast food.

Setting goals is an important part of separating what’s irrelevant (or a distraction) from what’s really important to you. Goals also help to keep you motivated and focused, while building your own self confidence and belief in yourself, when you achieve your goals.

If you have a significant amount of weight to lose, you may benefit from supervised weight loss with a team of health professionals such as a Dietitian or therapist. (

Keep watch for our next blog – THE POWER OF POSITIVE THINKING