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ARTICLE How can I maintain healthy weight?

How Can I Maintain Healthy Weight?


  • Remember that eating smart doesn't mean "dieting." It means eating some foods in smaller amounts and eating high-calorie and high-fat foods less often.
  • Always keep low-calorie and low-fat foods around. Use a shopping list, and don't shop when you're hungry.
  • Plan all your meals. When you're going to a party or out to eat, decide ahead of time what you can do to make it easier to eat right.
  • At a buffet table, choose wisely. At a friend's house, control your portions.
  • When you're hungry between meals, drink a glass of water or eat a small piece of fruit, and stay out of the kitchen.
  • When you really crave a high-calorie food, eat a small amount and forget about it, instead of resisting until you give in and gorge on it. If you don't trust yourself with just a little, don't eat any at all.
  • Stay active! Don't give up on your physical activity plan.
  • Find an exercise partner or exercise class to help you stay interested.

Source: http://www.americanheart.org/downloadable/heart/1196286741515ManageWeight.pdf

How much physical activity should I engage in?

The U.S. Department of Health and Human Services recommends that adults engage in regular aerobic physical exercise, such as brisk walking at least 30 minutes a day most days of the week.

What is BMI?

BMI stands for Body Mass Index. BMI = (Weight in pounds/Height in inches2) x 703. For example: A person who weighs 210 pounds and is 6 feet tall would have a BMI = 210 pounds divided by 72 inches divided by 72 inches multiplied by 703 = 28.5.

According to the NIH, your BMI score means the following:

Underweight: below 18.5
Normal: 18.5 to 24.9
Overweight: 25 to 29.9
Obese: 30 and above