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A balanced diet and regular physical activity helps you stay at, or reach, a healthy weight.
My goal: ________________________________________________________________________
(e.g., Lose 25 pounds in 6 months by eating healthier and walking 4 times a week.)
Tips to Help Reach My Goal
- Eat smaller portions, especially in restaurants since large portions can lead to overeating and weight gain. Share a main dish with a friend or take food home for another meal.
- Eat a small green salad or broth-based soup before the main dish to fill up and eat less.
- Get 60 minutes of moderate-to-vigorous physical activity most days by doing things you enjoy—like walking—to help manage body weight and prevent gradual weight gain.
- Eat a healthy snack like low-fat or fat-free yogurt, fruit, or cereal with low-fat or fat-free milk, if you don’t have time for a meal. Skipping meals can lead to overeating later in the day.
- Aim for a healthy weight loss of 1 pound per week when trying to lose weight.
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Getting Started
“In the last year, I gained 25 pounds. I knew the extra weight was unhealthy, and I was unhappy that I couldn’t fit into my favorite clothes. So I started walking 3 days a week with a friend. I’ve also been dancing with my kids at home - great exercise for all of us. So far I’ve lost 20 pounds – I feel more energetic and can fit into many of my clothes again.”
—Mary, Jackson, Mississippi
Here are some ways you can play actively with your children or grandchildren. Think about some others and try them.
- Dancing
- Jumping Rope
- Playing Tag
- Other______________________
After playing together, share a healthy snack or drink, like an apple or low-fat milk.
For more information, visit www.hrsa.gov/womenshealth.
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