Weight Management Guide
Don’t wait until it is too late!
Being overweight or obese is associated with many of the leading causes of death in the United States, including heart disease, stroke, and type 2 diabetes. Even if you have normal blood pressure, cholesterol, and blood sugar, you may put yourself at risk for chronic illnesses. Being overweight puts a strain on your body and organs, and this can catch up with you before you know it!
Good news
Anyone can lose weight!
It is much easier to lose weight if you start now, rather than waiting for another year to do something about it.
Body mass index
Body Mass Index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women. The higher your BMI, the greater your weight is negatively impacting your health. Keep in mind that this tool is not ideal for athletes with a high percentage of muscle mass.
BMI = (Weight in Pounds ÷ Height in Inches × Height in Inches) × 703
What does this mean?
| BMI | Classification |
| Less than 18.5 | Underweight |
| 18.5-24.9 | Normal |
| 25.0-29.9 | Overweight |
| 30.0-34.9 | Obese |
| 35.0–39.9 | Obese |
| 40 or greater | Extremely obese |
The higher your BMI, the greater your weight is negatively impacting
your health.
What can you do to manage your weight?
Step 1: Look at food labels for calories
Reducing approximately 500 calories/day can promote a 1-2 lb weight loss each week. (results vary)
Step 2: Eat your calories instead of drinking them
Many beverages are very high in calories, so cutting back on high-calorie liquids can help you lose weight. (This includes healthy organic teas and juices)
Step 3: Eat at regular times during the day
Research has shown skipping meals and eating too frequently will not help your waistline.
Step 4: Eat fiber
Fiber in the diet can help you feel full. The average person needs 25-35 grams (g)/day and only gets only 10 g.
Step 5: Know that fat free and low fat does not mean low calorie
Low-fat products can be lower in calories, but they are typically higher in processed sugars. Check the ingredients and amount of sugar on the label.
Step 6: Control your portions
Do not overdo it on the amount of food you eat. Enough said!
Step 7: Eat slowly
It takes approximately 20 minutes for your brain to get the message that you are full. Eat slowly, chew your food thoroughly or wait 20 minutes before going back for seconds.
Step 8: Take those extra steps
Every step you take burns a small amount of energy. When it comes to weight management, research has shown that walking for 10 minutes three times a day is just as effective as walking 30 minutes once a day. No amount of time is too small to take a quick stroll to burn some calories. Just Move!
Food labels: Know where to look!
Make better choices and Choose whole foods!
Compare food labels at the store. Look at the ingredient list. The list should be small (less than 5 ingredients). If a food is in a box, it is likely processed with artificial flavors, preservatives and chemicals.