Why is it important
to reach a
healthier
weight?
Reaching and maintaining a
healthier weight is
important
for your overall health and well
being.
If
you are significantly
overweight, you have a
greater
risk of
developing many diseases
including
high blood pressure,
Type 2 diabetes, stroke, and
some forms of
cancer. For obese
adults, even losing
a few pounds
or preventing further weight
gain has
health benefits.
How can I
move toward
a healthier weight?
|
Reaching a healthier weight is a
balancing act. The secret is
learning how to balance your
“energy in” and “energy out”
over the long run.
“Energy in” is the calories from
the foods and beverages you have
each day.
“Energy out” is the calories you
burn for basic body functions
and physical activity.
Look at this chart to find
where your energy balance is:
Maintaining weight |
|
Your weight will stay the same
when the calories you eat and
drink equal the calories you
burn. |
Losing
weight |
|
You will lose weight when
the calories you eat and drink
are less than the calories you
burn. |
Gaining
weight |
|
You will gain weight when the
calories you eat and drink are
greater than the calories you
burn. |
Which box did you
choose? Where would you
like to be? Many people
want to lose weight. To
do this the strategy is
simple – the challenge
is putting it into
practice every day. If
you are overweight or
obese, here are some
basic steps to help you
gradually move toward a
healthier weight:
1) Learn
what to eat from
each food group.
2) Focus on
how much you eat.
Watch your portion
sizes!
3) Choose
“nutrient-dense” forms
of foods. These
foods are packed with
nutrients, but low in
“extras” that just add
calories.
4) Get moving!
Physical activity
can help you reach and
keep a healthier weight.
5) Follow your progress
by
tracking your food
intake and physical
activity. Check your
weight weekly.
6) Visit these sites
for more information.