1. Staying Well

Control Your Weight

Being overweight increases your risk for high blood pressure, high blood cholesterol, heart disease, stroke, diabetes, certain types of cancer, arthritis, and breathing problems.

Check Off Your Weight Group

1. Healthy Weight = BMI from 18.5 up to 24.9.
   

2. Overweight = BMI from 25 up to 29.9.
   

3. Obese = BMI of 30 or higher.
   

If you are in the overweight or obese group, contact your doctor.

A BMI above the healthy range may be fine if you have lots of muscle and little fat. In general, though, if your BMI is above the healthy range, you may benefit from weight loss. Eat a variety of fruits and vegetables.

Ways to Control Your Weight

1. •Get regular physical activity to balance calories from the foods you eat.
   

2. •Eat 5 to 9 servings of vegetables and fruits a day. Eat whole grains with little added fat or sugar.
   

3. •Eat at regular times.
   

4. •Choose sensible portion sizes. Limit high calorie foods (e.g., cookies, cakes, french fries, fats, oils, and spreads). Don’t buy high calorie snack foods. Limit second helpings.
   

5. •Don’t drink sweetened beverages.
   

6. •Eat when you are truly hungry, not as a response to emotions.
   

7. •Reduce total calories. Choose low-fat foods.
   

8. •When you eat out, avoid all-you-can-eat restaurants. Choose ones with low-fat foods.
   

9. •Eat slowly. Take at least 20 minutes to eat.

1. •Don’t follow crash diets. Don’t use ones with excessive protein (from foods or supplements) unless supervised by your doctor.
   

2. •Only take over-the-counter medicines and weight loss aids with your doctor’s okay.