The best way to maintain a healthy weight is through a balance of calories and exercise.
Is my weight healthy?
Health experts measure weight in several ways including body mass index (BMI), waist to hip ratios, height to weight tables, and ideal body weight. All of the numbers are general guidelines to evaluate health risk.
You can use this BMI calculator to get a general idea if your weight for height is appropriate and read about the limitations of BMI.
Go beyond the numbers and think about how you feel and what your body can do.
If you would like to move towards a healthier weight and lifestyle, here are a some tips to get you started:
adapted from ETR Associates, “Is My Weight Healthy”
1. Watch Portion sizes
Choosing appropriate serving sizes can help control your calorie intake and help you maintain a healthy weight.
Here are some examples:
- Woman's fist or baseball: a serving of vegetables or fruit (1cup)
- A rounded handful: about one half cup cooked or raw veggies or cut fruit, a piece of fruit, or 1/2 cup of cooked rice or pasta. This is a good measure for a snack serving, such as chips or pretzels
- Deck of cards: 3oz of meat, fish or poultry or the palm of your hand (don't count your fingers!)
- Golf ball or large egg: one quarter cup of dried fruit or nuts
- Compact disc: about the size of one serving of pancake or small waffle
- Thumb tip: about one teaspoon of peanut butter
- Six dice: a serving of cheese
- Eyeball it! Take a look at the recommended serving sizes on the new USDA MyPyramid Food Guidance System. Get out a measuring cup or a food scale and practice measuring some of your favorite foods onto a plate, so that you can see how much (or how little!) a 1/2 cup or 3-ounce serving is. This will help you "eyeball" a reasonable serving
2. Eat fruits, vegetables, and whole grains everyday
They are high in fiber and will help you to feel full longer.
3. Eat less fat
Fat has more calories per gram than carbohydrates or protein. Many processed and fast foods are higher in fat then those prepared fresh.
4. Don’t skip meals
Regular eating helps to control hunger so that you don’t overeat
5. Eat a healthy, low-fat breakfast
Studies show that breakfast eaters are more successful at achieving and maintaining weight loss
6. Get Active
Every little bit counts. Being physically active will make weight loss a lot easier. For more information on overcoming the barriers of being physically active as a large person visit "Active at Any Size"
What about dieting?
Diets tend to promote eliminating certain foods or strict guidelines which are hard to maintain long term. Some diets can be dangerous as well. Gradual weight loss is more likely to be maintained over time. This give you time to practice new habits and make them long term changes. The most successful weight loss programs are based on balanced eating, with increased physical activity.
Weight loss will occur by slowly decreasing caloric intake and increasing physical activity. Losing weight will take effort and a lot of practice. It will be helpful to find the support of friends, family, and medical providers.
See a doctor before you begin any weight loss program and talk to a nutritionist or dietitan for more guidelines.
