Weight-Loss February Challenge - Sweetheart Challenge

Weight-Loss
Status
Not open for further replies.
maleficent

maleficent

0
February 1 is National Wear Red Day to promote awareness that women are at risk for Heart disease and to motivate them to take action to reduce their risk.

So my idea for this challenge, open to all the women and men of this forum, is to challenge ourselves to reduce our risks of heart disease...

the challenge would begin on 2/1 and run for the month of February.

Some of the things we'll monitor is blood pressure (most CVS's, Sears, and other pharmacy departments have free blood pressure monitors), diet, and above all -- exercise... Ill try to add some more ideas later on as we get closer...

To join this challenge, you must have a minimum of 15 posts (because below that are the people who tend to drop out of challenges and that gets frustrating - and be willing to commit to the entire challenge)

If you're a smoker, wed love to see you quit :D

Who wants in?
 
What Can I Do to Lower My Risk of Heart Disease?
Making changes in your lifestyle is a proven method for reducing your risk of developing heart disease. While there are no guarantees that a heart-healthy lifestyle will keep heart disease away, these changes will certainly improve your health in other ways, such as improving your physical and emotional well being. Also, because some risk factors are related to others, making changes in one area can benefit other areas.
Here are some ways you can reduce your risk of heart disease.
  • Quit smoking. Smokers have more than twice the risk for heart attack as nonsmokers and are much more likely to die if they suffer a heart attack. Smoking is also the most preventable risk factor. If you smoke, quit. Better yet, never start smoking at all. Nonsmokers who are exposed to constant smoke also have an increased risk.
  • Improve cholesterol levels. The risk for heart disease increases as your total amount of cholesterol increases. Your total cholesterol goal should be less than 200 mg/dl; HDL, the good cholesterol, higher than 40 mg/dl in men and 50 mg/dl in women (and the higher the better); and LDL should be less than 130 mg/dl in healthy adults. For those with diabetes or multiple risk factors for heart disease, LDL goal should be less than 100 mg/dl (some experts recommend less than 70 mg/dl if you are very high risk). Interpretation and treatment of cholesterol values must be individualized, taking into account all of your risk factors for heart disease. A diet low in cholesterol and saturated and trans fat will help lower cholesterol levels and reduce your risk for heart disease. Regular exercise will also help lower "bad" cholesterol and raise "good" cholesterol Often, medications are needed to reach cholesterol goals.
  • Control high blood pressure About 60 million people in the U.S. have hypertension, or high blood pressure, making it the most common heart disease risk factor. Nearly one in three adults has systolic blood pressure (the upper number) over 140, and/or diastolic blood pressure (the lower number) over 90, which is the definition of hypertension. Like cholesterol, blood pressure interpretation and treatment should be individualized, taking into account your entire risk profile. Control blood pressure through diet, exercise, weight management, and if needed, medications.
  • Control diabetes. If not properly controlled, diabetes can lead to significant heart damage including heart attacks and death. Control diabetes through a healthy diet, exercise, maintaining a healthy weight, and taking medications as prescribed by your doctor.
  • Get active. Many of us lead sedentary lives, exercising infrequently or not at all. People who don't exercise have higher rates of death and heart disease compared to people who perform even mild to moderate amounts of physical activity. Even leisure-time activities like gardening or walking can lower your risk of heart disease. Most people should exercise 30 minutes a day, at moderate intensity, on most days. More vigorous activities are associated with more benefits. Exercise should be aerobic, involving the large muscle groups. Aerobic activities include brisk walking, cycling, swimming, jumping rope and jogging. If walking is your exercise of choice, use the pedometer goal of 10,000 steps a day. Consult your doctor before starting any exercise program.
  • Eat right Eat a heart-healthy diet low in sodium, saturated fat, trans fat, cholesterol and refined sugars. Try to increase your intake of foods rich in vitamins and other nutrients, especially antioxidants, which have been proven to lower your risk for heart disease. Also eat plant-based foods such as fruits and vegetables, nuts, and whole grains.
  • Achieve and maintain a healthy weight. Excess weight puts significant strain on your heart and worsens several other heart disease risk factors such as diabetes, high blood pressure, and high cholesterol and triglycerides. Research is showing that obesity itself increases heart disease risk. By eating right and exercising, you can lose weight and reduce your risk of heart disease.
  • Manage stress. Poorly controlled stress and anger can lead to heart attacks and strokes. Use stress and anger management techniques to lower your risk. Learn to manage stress by practicing relaxation techniques, learning how to manage your time, setting realistic goals, and trying some new techniques such as guided imagery, massage, Tai Chi, or yoga.
  • Control diabetes. If not properly controlled, diabetes can lead to significant heart damage including heart attacks and death.
 
I'm in, I need to manage my stress, I'm going to give myself a heart attack at the rate I'm going. Let's get heart healthy!!

You think of the best stuff Mal! I'm with ya on this one! *hi five*
 
I'm in. One of my biggest reasons for wanting to lose weight is to be healthy. I don't want to end up with heart disease, two knee replacements and a bad back like several of my relatives.
 
These are my target areas:

# Get active. ...well, STAY active
# Eat right ...continue to
# Achieve and maintain a healthy weight. - BINGO, the goal here is to keep maintaining
# Manage stress. BINGO ..HELP!

Thanks again for this challenge Mal, its just what I needed in the new year.
 
Last edited:
I haven't done a challenge since Halloween - count me in, this sounds like a good one :)
 
Count me in! Sounds like a great challenge. I had surgery on my heart when I was a baby. It sounds like just my kind of challenge. :)
 
I'm in.. I need to lose weight of course, but I want to be healthy too. Not only that, but I am a smoker. I've wanted to quit for so long now.. but I always have a new excuse why not too. Besides the new law that passed (basically, in ohio.. you can't smoke anywhere except your car, and house) I just want to quit! It's so nasty!
 
This is a wonderful idea! I have a heart murmur, and heart disease is prevalent in my family. I would love to join you all officially, but don't fill the 15 posts, criteria due to being new. Ah well; I guess I can do it unofficially.
I wish you all a successful month of healthful lifestyle changes; and look forward to seeing the end results.

Elizabeth-Rose :)
 
I would like to join this! I am trying to get in to the Dr's office to get a well physical ASAP and get everything checked out and recorded. I am already doing the Feb 8 lb weight loss challenge, and I feel that this challenge will help me meet that one!

Goals
Get Active: Going along with the 8 lbs in Feb Challenge, I am also challenging myself to meet a goal of 8 miles on the treadmill each week (I started this as of Monday).

Eat Right: Eat a low fat diet that has more veggies and fruits, and drink 80-100 oz of water daily

Manage Stress I tend to be very stressed at times and need to work on this.

Hopefully this will allow me to meet the 8lb weight loss challenge!!!!
 
Status
Not open for further replies.
Back
Top