Diet, Food & Fitness, Weight Loss & Obesity

1. Get the facts about your weight.

The Body Mass Index, or BMI, provides you with the healthy weight range for your height. While it doesn’t take into account age, gender or activity level, it is the method most commonly used to indicate the presence of body weight concerns. You can use the CDC’s free BMI calculator to determine your own status.

2. Find out how and what to eat.

As a rule of thumb, half of your plate should be filled with fresh fruits and vegetables, a quarter with starches or whole grains, and a quarter with lean protein, such as chicken (not fried!) or fish. Visit the U.S. Department of Agriculture website for individualized recommendations for best food choices.

3. Find simple ways to be more physically active.

Take the stairs instead of the elevator, get off the bus or subway a stop earlier, or join or start a walking group at your place of work. To begin with, 10 minutes at a time is just fine.

4. Stick with it.

Managing your weight is a long-term commitment, so many people get help with support groups and structured weight-loss programs. It is important to know that even a modest reduction in weight can yield tremendous health benefits. Losing ten percent of your weight can reduce your risk of cancer and heart disease dramatically. Making small changes that you can stick to and being realistic about your goals and your progress will ensure that you feel successful along the way.
When you take control of your weight, you’ll not only look and feel better, you will increase your chances of living a longer and healthier life. Don’t wait until January. Find the resources you need to get started today.

• Take control of your weight. Call an NYC Health + Hospitals health care system hospital or health center in your area to ask about weight management programs and support groups.