A Healthy Weight for a Healthy You

Whether your goal is to gain weight, maintain weight or lose weight here is a good rule of thumb: Your Goals Need To Be

SMART.

S = Specific: What do you want to accomplish, why is that important, and how are you going to do it?

M = Measurable: If you can’t measure it, you can’t manage it. When you measure your progress you stay on track and reach your target.

A = Attainable: Make sure the goal can be achieved. If it is too far out of reach it will be very difficult to commit to.

R = Realistic: Make sure you have the skills and resources to make your goal(s) happen. It should still be challenging but not impossible.

T = Time-bound: Setting a time limit gives you a clear target to work towards.

Set Goals

Assess Your Goals Body Mass Index (BMI) is a number calculated from a person's weight and

height. BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems.

Interpretation of BMI for adults For adults 20 years old and older, BMI is interpreted using standard weight

status categories that are the same for all ages and for both men and women.

The standard weight status categories associated with BMI ranges for adults are shown in the following table.

BMI Weight Status

Below 18.5 Underweight

18.5 – 24.9 Normal

24.9 – 29.9 Overweight

30.0 and Above Obese

Centers for Disease Control and Prevention, 2009

Calculate Your BMI: Locate your height and weight on the chart. Read across the chart to find your BMI.

Eating For A Healthy Weight A healthy lifestyle involves many choices. Among them, choosing a balanced diet

or eating plan. So how do you choose a healthy eating plan? Let's begin by defining what a healthy eating plan is.

According to the Dietary Guidelines for Americans, a healthy eating plan: 1. Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and

milk products 2. Includes lean meats, poultry, fish, beans, eggs, and nuts 3. Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars 4. Stays within your daily calorie needs

Physical Activity for a Healthy Weight

Why is physical activity important? 1. Regular physical activity is important for good health, and it's especially

important if you're trying to lose weight or to maintain a healthy weight. 2. When losing weight, more physical activity increases the number of

calories your body uses for energy or "burns off." The burning of calories through physical activity, combined with reducing the number of calories you eat, creates a "calorie deficit" that results in weight loss.

Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity. Most importantly, physical activity reduces risks of cardiovascular disease and diabetes beyond that produced by weight reduction alone.

Centers for Disease Control and Prevention, 2009