HEALTHY CHANGES:
4 Steps Towards Overall Health
Step 1:
Understanding Your "Total Health"
Step 2:
Make the Commitment
Step 3:
Assessment & Goals
Step 4:
ACTION TOOL RESOURCE CENTER
Mental/Emotional
Health
Social
Health
Spiritual
Health
Physical
Health
Step 4: RESOURCE TOOL CENTER
PHYSICAL HEALTH: Need to Lose Weight?
There are many ways to lose weight, but it is not always easy to
keep the weight off. The key to successful weight loss is making changes
in your eating and physical activity habits that you can keep up for the
rest of your life. The information presented here may help put you on the
road to healthy habits.
Can I benefit from weight loss?
Some weight-related health problems:
- diabetes
- heart disease or stroke
- high blood pressure
- high cholesterol
- gallbladder disease
- some types of cancer
- osteoarthritis (wearing away of the joints)
- sleep apnea (interrupted breathing during sleep)
Health experts agree that you may gain health benefits from even a small weight loss if:
- you are obese based on your body mass index (BMI),
- you are overweight based on your BMI and have weight-related health problems or a family history of such problems, or
- you have a waist that measures more than 40 inches if you are a man or more than 35 inches if you are a woman
A weight loss of 5 to 15 percent of body weight may improve your health
and quality of life, and prevent these health problems. For a person who
weighs 200 pounds, that means losing 10 to 30 pounds. Even if you do not
need to lose weight, you still should follow healthy eating and physical
activity habits to help prevent weight gain and stay healthy as you age.
BMI/Waist/Calories
(PDF)
What You Need to Know Before Getting Started
Weight loss can be achieved either by eating fewer calories or by burning
more calories with physical activity, preferably both. A healthy weight
loss program consists of:
- A reasonable, realistic weight loss goal
- A reduced calorie, nutritionally-balanced eating plan
- Regular physical activity
- A behavior change plan to help you stay on track with your goals
Keep in Mind
- Calories count
- Portions count
- Nutrition counts
- Even a small amount of weight loss can lead to big health benefits
- Strive to develop good habits to last a lifetime
- Discuss weight loss with your doctor before getting started
Calories
A
Calorie is the amount of heat needed to raise the temperature of a liter
of water 1 degree. Sounds technical - relax. It is just a scientific way
to measure energy. Think about what you regularly eat, what your calorie
needs are, and how to count calories. It takes approximately 3,500 calories
below your calorie needs to lose a pound of body fat. It takes approximately
3,500 calories above your calorie needs to gain a pound.
Now you know how many excess calories it takes to gain or loss a pound. You also know how many calories you need (check your Personal Profile). Now you need to learn to count calories. At first, this may seem like too much trouble, but once you get familiar with portion size and the number of calories in your favorite foods, you'll be able to estimate how many calories you eat each day, easily, without weighing your food and without taking too much of your valuable time.
- To maintain weight, calories in (food and beverages consumed) should equal calories out (metabolism + routine activity + physical activity).
- To lose weight, calories in should be less than calories out.
- To gain weight, calories in should be more than calories out
Calories Page
For a complete guide to “A Healthier You” from the Department
of Health and Human Services, go to the link below.
A
Healthier You: HHS.gov
Nutrients
Nutrients
are substances that play a role in health. For example, vitamins and minerals
are nutrients, as are fats, protein, and carbohydrates. Nutrients are in
foods and can come from dietary supplements. However, the Dietary Guidelines
for Americans, makes a point that nutrients consumed should come primarily
from foods. Foods contain vitamins and minerals that are often found in
supplements, but food also contains hundreds of beneficial naturally occurring
substances that may protect against chronic health problems. Therefore,
if you have a choice between an orange or a vitamin C supplement, it is
better to eat the orange.
Many Americans don’t consume the right amount of many nutrients. For each of us, there is a recommended need for specific nutrients. This need is based on our age and gender. From data collected by the federal government and scientists across the nation, we know the nutrients Americans need to pay special attention to, because they may not be getting enough of them:
- Adults: calcium, potassium, fiber, magnesium, and vitamins A, C, and E
- Children and adolescents: calcium, potassium, fiber, magnesium, and vitamin E
- Specific population groups: vitamin B12, iron, folic acid, and vitamins E and D
Read more:
Food
Sources of Selected Nutrients: USDA
For a complete guide to “A Healthier You” from the Department
of Health and Human Services, go to the link below.
A
Healthier You: HHS.gov
Portion
A
“portion” is how much food you choose to eat at one time, whether
in a restaurant, from a package, or in your own kitchen. A “serving”
size is the amount of food listed on a product’s Nutrition Facts.
Sometimes, the portion size and serving size match; sometimes they do not.
Keep in mind that the serving size on the Nutrition Facts is not a recommended
amount of food to eat. It is a quick way of letting you know the calories
and nutrients in a certain amount of food.
For more information about portions go to the link below.
Just
Enough For You: Weight-control Information Network
Read More:
For a complete guide to “A Healthier You” from the Department
of Health and Human Services, go to the link below.
A
Healthier You: HHS.gov
INSPIRATION CORNER
The Weight-control Information Network provides the general public, health
professionals, the media, and Congress with up-to-date, science-based information
on weight control, obesity, physical activity, and related nutritional issues.