February is the month of love. Many of us choose this time of year to make a point to show our devotion to our loved ones. This second month of the year also brings our focus to the heart, the vital organ which if diseased, is the leading cause of death among American men and women. Being overweight or obese isn’t a cosmetic problem. These conditions greatly increase your risk of heart disease. So if you are overweight, how about making a pledge to love yourself more this month and devote yourself to eating and exercising daily? The simple tasks below will help you attain a healthy body weight, thereby improving your heart health. Try these 4 simple daily tasks and you will surely love your heart!

1. Weigh yourself—daily—and have another person write the number down. Thousands of successful weight losers can’t be wrong! In a study of 3,500 individuals in the National Weight Control Registry (NWCR) who have maintained 60 or more pounds of weight loss for at least a year, researchers found that 44 percent weighed themselves daily.
2. You bite it, you write it. Many weight loss experts agree that the simple act of keeping a food diary can encourage you to eat fewer calories — and thus lose weight. Several studies have shown that people who keep food journals are more likely to be successful in losing weight and keeping it off. This is most likely because the simple act of writing down what goes in your mouth instantly increases your awareness of what, how much, and why you are eating. This helps you cut down on mindless munching.
3. Get those sneakers on—everyday. Exercise is your heart’s best medicine. No marathons required. Simply daily walking has been proven to boost “good” HDL cholesterol as well as help you to shed those pounds. The National Weight Control Registry (NWCR) study also showed that exercise is the best tool for keeping the weight off. Everyone knows that losing the weight isn’t the hard part, its keeping that lost weight off that most people struggle with. So get those sneaks on today!
4. Sleep more—weigh less. Studies have proven that leaner people have better sleep habits. The reason is that people who are sleep-deprived feel more fatigued, exercise less and eat more calorie and fat-laden foods. Aim for a good night’s sleep so you feel more refreshed, energetic and ready to do what it takes to choose healthier lighter fare, exercise daily and get leaner.

Make this month, the month of love, the time that you focus on what truly matters in life…your own well-being—and remain unwaveringly devoted to YOU and your loved ones. As a loving soul, you need to take care of yourself first, so that you will be around to express your love and devotion to others for many more February’s to come. If you are overweight, start today to love YOU and your heart and lose those excess pounds. You CAN do it!

Best of health,

Dr. Janet