Healthy
Charles County

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Managing Hypertension: Steps to Lower Your Blood Pressure

Obesity is a growing health concern across the nation, contributing to an increased risk of chronic conditions like heart disease, diabetes, and high blood pressure. Fortunately, obesity is preventable, and with the right approach, anyone can work toward a healthier lifestyle. By making small, sustainable changes to daily habits, you can take control of your weight and improve your overall well-being.

Preventing Obesity: Healthy Habits for a Lifetime

Preventing obesity begins with developing and maintaining healthy habits. Here are key strategies to help you stay on track:

  • Eat a Balanced Diet: Focus on whole foods like fruits, vegetables, lean proteins, and whole grains. Limit processed foods, sugary beverages, and excessive fats.
  • Practice Portion Control: Being mindful of portion sizes can help prevent overeating. Using smaller plates and serving sizes can make a big difference.
  • Stay Active: Regular physical activity is essential for maintaining a healthy weight. Aim for at least 150 minutes of moderate exercise each week, such as walking, biking, or swimming.
  • Prioritize Hydration: Drinking plenty of water helps regulate metabolism and control hunger. Choose water over sugary drinks to reduce unnecessary calorie intake.
  • Get Quality Sleep: Lack of sleep can contribute to weight gain. Adults should strive for 7-9 hours of sleep each night to support healthy metabolism and appetite regulation.
  • Manage Stress: Chronic stress can lead to emotional eating and weight gain. Activities like yoga, meditation, and deep breathing exercises can help keep stress levels in check.

Tips for Losing Weight Safely and Effectively

If you’re working to lose weight, it’s important to approach the process in a healthy and sustainable way. Quick fixes and fad diets may provide temporary results, but long-term success requires consistency and a balanced approach. Here are some tips to help you shed excess weight safely:

  • Set Realistic Goals: Aim for gradual weight loss of 1-2 pounds per week by creating a calorie deficit through diet and exercise.
  • Track Your Progress: Keeping a food journal or using an app to track meals and activity can help you stay accountable and make informed decisions.
  • Plan Your Meals: Preparing healthy meals in advance reduces the temptation to choose unhealthy options when you’re busy or on the go.
  • Incorporate Strength Training: Building muscle through strength training can boost metabolism and help you burn more calories even at rest.
  • Seek Support: Losing weight is easier with encouragement and accountability. Joining a support group can provide motivation and guidance.

Find Support Through TOPS

If you’re looking for structured support in your weight-loss journey, consider joining the Take Off Pounds Sensibly (TOPS) program. TOPS provides education, encouragement, and accountability to help individuals achieve and maintain a healthy weight. The Charles County Department of Health offers resources through TOPS to guide you in your weight-loss efforts.

Learn more about how TOPS can help by visiting this page.

Start Your Journey to Better Health Today

Obesity prevention and weight management don’t have to be overwhelming. By incorporating healthier habits into your daily routine and seeking the right support, you can make lasting changes that improve your quality of life. Remember, small steps lead to big results—start today and invest in a healthier future!

How Do I...

4545 Crain Highway
White Plains, MD 20695
Phone: 301-609-6900
Hours: Mon-Fri 8 AM – 5 PM

ADMINISTRATION

Health Officer
Dianna E. Abney, M.D.

MISSION

To protect, promote, and improve the health, safety, and environment of Charles County residents.

VISION

A healthier Charles County

PARTNER LINKS

Charles County Government

Charles County Public Schools

Maryland Department of Health

University of Maryland Charles Regional Medical Center

The College of Southern Maryland