Healthy weight is an integration of watching what you eat, exercising, and coping with stress.

What does it take to achieve and maintain a healthy weight? Weight loss starts by taking control. To a great extent, the decisions you make every day determine your lifestyle, the quality of your life, and your weight. Even if you have a predisposition for obesity, you can watch your diet, increase your activity level, and develop healthy mechanisms for coping with stress.

Eating

When you change your diet, you start paying attention to what and how much you eat. The sensible way to lose weight and maintain a healthy weight permanently is to avoid fad diets, eat less, and balance food intake with physical activity. It is wise to consult with your physician before beginning an aggressive diet and exercise regimen.

The American Heart Association urges people to follow these guidelines for healthy, nutritionally balanced weight loss:

• Adjust total calories to reach and maintain a healthy weight
• Limit saturated fat to 7 to 10% or less of your total calories
• Limit polyunsaturated fat to 10% of your total calories
• Adjust your monounsaturated fat to 15% of your total calories
• Adjust your total fat intake to no more than 30% of total calories if you are overweight
• Limit your cholesterol intake to less than 300 milligrams per day
• Limit your sodium intake to less than 2,400 milligrams per day (the equivalent of about one teaspoon of salt)

A healthy diet that is rich in fresh fruits, vegetables, whole grains, and low-fat dairy products stays within these guidelines and provides you with a nutritious balance of foods. An insulated snack pack filled with nutritious foods is a much better option than purchasing fast food from a vending machine. You can learn more about nutritional needs in this interactive feature from  NOVA web site on PBS.org.

How do you measure up?

Your Body Mass Index (BMI) a measurement of weight for height. The BMI formula is used to determine weight status for adults.

Use this equation to determine your Body Mass Index (BMI) OR use the BMI Table below:

Where do you fit in?

Exercising

When you are tempted to indulge in your favorite dessert, consider what it will take to burn it off. This Get Moving! Calculator can help you make a healthy choice.

There are many activities - from light to moderate to high levels - that you can use to stay active, burn calories, and improve your overall health. Whether you walk, bicycle, lift weights, play a favorite sport, or run up and down the stairs, the important thing is to keep moving. Increased physical activity can help you lose and maintain weight and reduce your risk of developing many of the illnesses associated with obesity. The more time you spend on an activity, the better; working longer yields better results than working harder. And remember that balancing your caloric intake and caloric expenditure makes all the difference when it comes to weight reduction.

Coping

Eating your problems away often results in another problem: weight gain. Finding healthy ways to cope with stress, disappointment, and other emotions can help you avoid putting on extra pounds. And you can extend your coping strategy to your diet plan by following these guidelines:

• Set short-term goals that help you get incrementally closer to the ultimate goal.
• Find ways - other than food - to reward yourself for achieving smaller goals.
• Monitor your progress by observing and recording some aspect of your behavior. For weight control, this could include tracking your:
• Calorie intake
• Servings of fruits and vegetables
• Exercise sessions
• Weight
• Body Mass Index
• Be aware of and then change the social or environmental cues that trigger excess eating. For example, if you binge on junk food every day at 3:00 p.m., substitute nutritious foods for high fat, sugary items. Or you can make 3:00 p.m. exercise time rather than binge time.  
• Give your brain sufficient time to realize that you are full. It takes 15 or more minutes for the message to come through.

Seeking Help

Healthcare providers are available to help you reach your goals. Just as they have helped others take control, conquer the battle of the bulge, and lead healthier lives, they can help you meet your challenges. By sharing information with them about your eating habits and physical activity level, you can help them develop and monitor a diet and exercise plan that makes sense for you. There is no time like the present to take control of your eating, exercising, and coping behaviors and to seek help.