Weight loss: A balancing act for life Published Oct. 27, 2010 By Airman 1st Class Jessica McConnell Minot Air Force Base Public Affairs MINOT AIR FORCE BASE, N.D. -- The scale and the tape measure: possible enemies to anyone wanting to lose weight, especially since an abdominal circumference measurement is part of the Air Force physical fitness test. Weight loss isn't an easy thing to do, especially when a person is stressed, busy and tired. Pressure to lose weight can even lead to extreme and harmful weight loss efforts. Waist circumference is one of the components of the physical fitness assessment that concern Air Force Global Strike Command Airmen. According to a recent article published in Air Force Times, some Airmen are resorting to unhealthy weight loss measures like starving themselves and even laxative abuse. However, health experts say weight loss shouldn't be something that adds to the stress of an Airman's life, nor should it affect one's health. Airmen who are looking to lose extra pounds can get assistance from their health and wellness center which is available to help them in their quest to lose weight and maintain Air Force standards. Stephanie Wheeler, a HAWC health educator here, says she is available to assist Airmen, as well as their families, with improving their lifestyle. "It's more about establishing a healthy lifestyle and making small changes rather than taking things away from someone," she said. "Whatever a person does to lose weight needs to fit their needs, the way they live their lives." Ms. Wheeler believes focusing on the four pillars of weight loss can lead the way to stress-free and healthy weight loss. Ms. Wheeler said nutrition, exercise, support and positive reinforcement are the four pillars of weight loss people should focus on, with the first step being establishing a goal. "A person should know how much they want to lose," she said. "The goal should be realistic and attainable. One small goal each week is better than having only one goal that will take months to accomplish." Senior Airman Michael Veloz, a Minot Public Affairs photographer, practiced and still uses this strategy in his own personal weight loss journey. "It's good to have one goal overall, but having multiple goals to accomplish throughout the process serves as positive reinforcement each week," said Airman Veloz. "My overall goal is to lose the weight, but this week my goal was to lower my run time. Accomplishing smaller goals every week keeps me motivated to stick with it." Airman Veloz also credits support as being another reason for his success in weight loss. He said his family and supervisor have helped him through some difficult hurdles. "I wouldn't have made much progress without the support of my family and my supervisor, Sergeant Lara," he said. "I also feel accountable to them. They keep me on track." Ms. Wheeler also serves as a support and accountability system for people seeking help with weight loss. "We usually follow up with the person," she said. "Whatever is convenient for that person; some check in weekly, others e-mail me once a month. It's really whatever is most convenient for them." "I think checking in motivates them and keeps them excited about their progress," she added. "They can celebrate their success with someone who has been there since the beginning." Most people believe losing weight means they have to follow a strict diet plan, but that doesn't have to be the case. According to Ms. Wheeler, a person doesn't necessarily have to give anything up. Changes to be made are up to that individual, she said. "People should eat a variety of foods to ensure they are getting all the right nutrients," said Ms. Wheeler. "The important thing to watch is portion size. I don't like telling people they can't eat something because that will usually just lead to a binge later on." The amount of calories consumed is dependent on the person, said Ms. Wheeler. "It depends on their activity level. When it comes to supplements and meal replacements, always research the product and keep calorie counts in mind," she continued. Airman Veloz had to adjust his way of eating to achieve the results he wanted. He said he did make changes to his diet, but they weren't drastic. He said he made sure his changes were gradual and things he could stick with. "At first I just stopped drinking soda," he said. "That alone led to a ten pound weight loss. I also started using meal replacements. Everyone is different. Each person needs to personalize their weight loss for themselves so that it's a realistic way for that person to live." Weight loss wouldn't be complete without working out, said Airman Veloz. "People need to know what they're doing it for," he said. "It's important for people to do it for themselves and their own personal needs, not someone else's needs. It has to be important enough to make it a way of living, not just a temporary fix." The HAWC is available to assist anyone aiming for better health. For more information, call 723-2990. [Editors note: This story is part of an ongoing series highlighting the many tools available for Airmen to maintain healthy, active lives.]