Aspirus | Aspire | Winter 2019

aspirus.org 7 Nomatter how you decide to lose weight, at the end of the day, losing weight slowly and steadily is the most reliable way to keep the pounds off. Aspirus offers several options to help you reach your goals. ▸ ▸ ADAPT: A lifestyle-modification programwith 12 sessions over the course of a year that teach you about healthy eating, activity and behavior changes for long-termweight loss. ▸ ▸ Bariatric surgery: Stomach- altering surgery that can help those who need to lose a significant amount of weight. Go online to aspirus.org/bariatrics for more information, including a screening tool, to see if you may be a surgical candidate. ▸ ▸ Nutrition counseling: Education and counseling on how tomakemeaningful nutritional changes in your life. ▸ ▸ Ideal Weight Solution: Medically supervised, partial meal replacement weight-loss program that targets fat loss while preservingmusclemass. FINDTHERIGHTFIT Go online to aspirus.org/ weightloss o r call the Aspirus Customer Contact Center at 800.847.4707 to learn more about the weight-loss programs and services Aspirus offers. READYTOMAKEACHANGE? To register for a free Ideal Weight Solution informational workshop (required to start the program) and to be mailed a registration packet, call 800.847.4707 , or go online to aspirus.org/ideal for more information. EACH YEAR when the calendar flips, a lot of people make resolutions to lose weight. Oftentimes, people abandon their weight-loss goals a few weeks or months later. Losing as little as 5 to 10 percent of your total body weight can lead to big improvements in your health, including blood cholesterol, blood pressure and blood sugar. Try these simple tips from Mary Peksa, RN, a cardiac rehab nurse at Aspirus Wausau Hospital, to start taking off those extra pounds: Keep a food diary. Once you’re aware of exactly what you’re eating and when, it may be easier to avoid the mindless munching that can sabotage weight-loss plans. Downsize your dinnerware. Smaller plates and slender glasses can help you reduce serving sizes. Extend the dinner hour. It takes your brain at least 15 minutes to get the message that you’ve been fed. If you’re reaching the mealtime finish line in less than 20 to 30 minutes, it’s more likely that you’re overeating. Outsmart your sweet tooth. Temporary cravings for things such as sugary foods usually pass within 10 to 20 minutes. When a craving hits, distract yourself. Allow yourself the occasional treat. Just buy it in a single- serving size. Make yours H 2 O. Each day, swap one sugary drink for a glass of water. Get enough sleep. Without at least seven hours every single night, you may be more likely to gain weight. Sources: Academy of Nutrition and Dietetics; Centers for Disease Control and Prevention loss, and it was the perfect fit for Zalesny. Zalesny used the personal coaches who are available as part of the program, and she’s made important changes to her diet. She’s cut out carbs, become a vegetable-lover and enjoys finding substitutes for ingredients in dishes she used to eat frequently. “I’m Italian, so I grew up on pasta and bread, but I haven’t had it, and I don’t miss it,” she said. “I didn’t eat vegetables much before, but now I’ve become a ‘vegetableaholic,’ and when I go shopping, the first place I go is to the produce department.” After 12 months in the Ideal Weight Solution program, Zalesny lost 82.3 pounds, which has led to other health benefits. Due to her weight loss, her blood sugar levels dropped dramatically, allowing her to go from taking two shots of insulin every day to none. She also only tests her blood sugar every few days now—instead of multiple times a day like before. Anewlifestyle “The program was easy to stick to because it worked and you could see that you were losing weight every week,” Zalesny said. “I never thought at my age I would feel as good as I do right now, but I don’t tell people I went on a diet. I tell people I changed my lifestyle.” Mary Peksa, RN Don’t go it alone Get help to reach your weight-loss goals