Body Mass Index and Your Lifestyle

A few words about lifestyle and weight management

Unfortunately, there is no magic way to lose weight. Research shows that fad diets, prescription medications, herbal supplements, and starvation do not work in the long run.

Research shows that people who are successful at losing weight and keeping the weight off for the long run do the following:

1. Become more physically active.
2. Develop healthy eating habits.
3. Adapt healthy behaviors little by little and stick with them over time.

How can I become more physically active?

Too much inactivity contributes to weight gain. Small increases in physical activity over time can make a big difference.

Here are some things that you can do to get moving:

Aim for 30 minutes of consistent physical activity on most days.
Make physical activity a family and friend affair. Go for walks or bike rides with family and friends.
Try walking instead of driving. Take the stairs instead of the elevator at work or while shopping.
Play sports or join a local gym. Start dancing or swimming.

How can I develop better eating habits?

Eating too many foods that are high in fat and sugar instead of foods that are high in fiber (such as fruits and vegetables) can lead to weight problems. Small changes in what you eat make a big difference over time. Here are some helpful and healthful suggestions:

Eat at least 5 servings of fruits and vegetables every day. (One serving size is 1/2 to 1 cup.)
Eat more chicken, turkey, fish, beans, peas, nonfat milk, nonfat yogurt, nonfat cheese, baked, boiled, broiled or steamed foods, whole grain breads and rice
Eat less high fat dairy foods, such as whole milk, pan-fried or deep-fat fried foods, cheese, cream, and ice cream, sodas, juice, and drinks high in sugar, butter, margarine, gravy, pastries, french fries, chips, crackers

What if this is not working for me?

It is normal to feel frustrated and emotional when making changes, especially if you are not seeing results.

If you feel that you are making changes and not seeing results, talk to your doctor or other health care professional. We are here to help you be successful.

Try not to get frustrated. Stick with the lifestyle changes you’ve committed to (eating and physical activity).

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