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Harry S. Truman Memorial Veterans’ Hospital


Strive for a Healthy Weight in 2014

Scale: Strive for a Healthy Weight

Strive for a Healthy Weight

By Health Promotion Disease Prevention Program
Tuesday, January 28, 2014

Many people struggle with maintaining a healthy weight. Taking control of your weight can make a difference now and in the future. Doing so can help prevent health problems like diabetes, high blood pressure, heart disease, and some types of cancer. Striving for a healthy weight can also help your mental health as well. Controlling your weight can help you gain more stamina and reduce your stress levels.


What can you do to achieve a healthy weight?

  • Eat wisely:
    • Aim for 5-9 servings of fresh, frozen or canned fruits and vegetables every day (2 1/2 cups of fruits and 2 1/2 cups of vegetables).
    • Choose foods that are high in fiber (whole-grains), have little to no added salts or sugars, and are low in fats and cholesterol.
    • Limit alcohol intake
  • Be physically active:
    • Start at a comfortable level.  One that begins to feel easy, add a little more activity.  Then try doing it more often.  Aim for 30 minutes every day.
  • Losing as little as 5-10% of your current body weight can lower your risks for many diseases.
    • A reasonable and safe weight loss is 1-2 lbs. per week, do this by small lifestyle changes to help you maintain a healthier weight for life.
    • For every pound lost, there is about 7 pounds less pressure on your knees, hips, and back!
  • Stretching can increase flexibility, improve range of motion, improve circulation, and relieve stress.
    • Yoga can help achieve physical activity goals and relieve stress.


Making lifestyle changes can be difficult, and are important in obtaining a healthier weight.  Making changes with a friend or family member can help maintain levels of physical activity and provide support.

If you have questions about how you can Strive for a Healthy Weight or if you are interested in the MOVE! weight management program, see your VA primary care provider today!

Helpful websites:
MOVE! Website -

National Center for Health Promotion Disease Prevention -


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