Weight-loss basics
Learning Center
Check your weight-loss readiness
Weight loss requires commitment. Ask yourself the following questions to help you determine your readiness: 1. Am I willing to change my eating and activity habits? 2. Do I have the time to spend on making changes? 3. Or am I too distracted by stress and other pressures? Talk to your doctor if you need help addressing stressors or emotions that seem like obstacles to your readiness.
Calorie count: Check your coffee cup
Coffee choices are nearly limitless. You can choose from plain, flavored, whipped, topped, iced and even frozen versions. Of course, how you choose to dress up your coffee makes all the difference in calories, fat and sugar. If you're watching your weight, consider sticking to basic black. A plain cup of brewed coffee contains zero fat and only a couple of calories.
Buying athletic shoes? Check your arch
Athletic shoes should be tailored to your arch type (high arch, neutral arch, low arch). Your arches play an important role in how you adapt to various surfaces as you walk. But there is no one "best shoe" for a particular foot type, and comfort and proper fit should be the main criteria you use.
Brush up on how to brush your teeth
Are you brushing your teeth properly? Here's how to brush: Hold your toothbrush at a slight angle — aiming the bristles toward the area where your tooth meets your gum. Gently brush with circular short back-and-forth motions. Remember to brush the outside, inside and chewing surfaces of your teeth, as well as your tongue. Use a fluoride toothpaste and a soft-bristled toothbrush that fits your mouth comfortably. Consider using an electric or battery-operated toothbrush. Brush your teeth twice a day.
Blood pressure tip: Know alcohol limits
Having more than three drinks in one sitting temporarily increases blood pressure. Binge drinking can cause large and sudden increases in blood pressure and increase the risk of stroke. If you're a heavy or binge drinker, talk to your health care provider about how to reduce your drinking.
Blood pressure tip: Get off the couch
If you're concerned about your high blood pressure, get moving. Regular moderate- to high- intensity workouts can lower your top blood pressure reading by about 11 mm Hg and the bottom number by about 5. Regular exercise also reduces stress and weight gain, which are known to be bad for your heart health. Need an idea? Try brisk walking for about 30 minutes most days of the week. Talk to your health care provider about starting an exercise program.
Blood pressure tip: Get more potassium
Want to lower your blood pressure? Cut back on sodium in your diet and add more potassium. Sodium increases your blood pressure. Potassium can reduce the effects of sodium on blood pressure. Many fruits and vegetables are good sources of potassium, including bananas, strawberries, cantaloupe, spinach, peas and tomatoes.
Banish back pain
Back pain is a common complaint. In most cases, you can take steps to prevent back pain. Try these: 1. Exercise regularly. 2. Practice good posture. 3. Use proper lifting techniques. 4. Sit in chairs that support your lower back. 5. Maintain a healthy weight.
Bad breath? Drink more water
If your morning breath seems to last all day, you may not be drinking enough water. Keeping your mouth moist helps wash away food particles and bacteria, which helps keep bad breath at bay. Chewing gum (preferably sugarless) or sucking on candy (again, sugarless) can help, too. If you have chronic dry mouth, your dentist or doctor may recommend an artificial saliva preparation or an oral medication that stimulates the flow of saliva.
Bad breath? Brush your tongue!
Giving your tongue a gentle brushing removes dead cells, bacteria and food debris. Use a soft-bristled toothbrush or a flexible tongue scraper. Another option is to use a toothbrush with a built-in tongue cleaner on the back. Be sure to brush your teeth and tongue at least twice a day.