Healthy Weight Management

Being overweight increases your risk for high blood pressure, high cholesterol, heart disease and diabetes, to name just a few. Losing even a just a moderate amount of weight can reduce your health risks and improve your quality of life.

BMI and waist circumference

Practical Weight Loss Strategies

  • Track your food. Use a food journal or app to track what, when and how much you eat for several days. Tracking your food makes you more aware of unhealthy eating patterns.
  • Reduce your calorie intake. To lose one pound in a week, reduce your calorie intake by 500 per day.
  • Eat enough food. Drastically reducing your food intake works against you and makes it harder to lose weight.
  • Eat a balanced diet. Choose complex carbohydrates, proteins, fresh fruits and vegetables, and whole grains.
  • Drink more water. Sipping 8-10 glasses of water every day helps curb cravings.
  • Get moving. Add 30-minutes of daily moderate exercise to your diet plan to increase weight loss.

1 lb of body fat = 3,500 calories

Food For Thought

Eat and drink more:

Eat and drink less:

Fiber and whole grains Alcohol, soda and energy drinks
Fresh fruits Cakes and cookies
Green, leafy vegetables Margarine and processed foods
Lean meat Red meat
Protein and skinless poultry Saturated fats and trans fats
Water White bread, potatoes, rice and sugar

Related Health Library Content