Harry S. Truman Memorial Veterans’ Hospital
Strive for a Healthy Weight in 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!
MOVE! Website - www.move.va.gov
National Center for Health Promotion Disease Prevention - www.prevention.va.gov