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. Or, combine calorie reduction with increased physical activity.
  • 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, lean proteins, and fresh fruits and vegetables. 
  • 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:
  • Fiber and whole grains
  • Fish
  • Fresh Fruits
  • Nonstarchy vegetables
    Lean meat and poultry
  • Water
Eat and drink less:
  • Alcohol, soda, energy drinks, juice and other sugar-sweetened beverages
  • Concentrated sweets, cakes, cookies, pies and other baked goods
  • Processed foods
  • Red meat
  • Saturated fats and trans fats
  • White bread, potatoes, rice and sugar

Related Health Library Content

Nutrition Counseling