Energy Balance:
Calories consumed = calories burned
    => No weight change


Energy Imbalance:
Calories consumed ? calories burned
    => Weight change
    Weight gain: Calories consumed > calories burned
    Weight loss: Calories consumed < calories burned

What To Do About It

If you have been experiencing creeping weight gain and difficulty with maintaining a healthy weight, these are some steps that you can take to work toward reaching and maintaining a healthier weight.

  • Figure out your weight status and what it means

    Body Mass Index (BMI) is a number that is calculated from measurements of weight and height. It is related to amount of body fat and is meaningful when considering weight status.

    The formula for calculating BMI is:

    BMI = Weight in pounds X 703
    (Height in inches) X (Height in inches)


    If you don't care to do the math, try the BMI calculator at the Centers for Disease Control and Prevention site:
    Weight Classifications Based on BMI
    BMI
    Pounds/Inches2     		Weight Status
    < 18.5 Underweight
    18.5 - 24.9 Normal
    25.0 - 29.9 Overweight
    30.0 Obese
    If your weight falls in the overweight or obese category, a moderate amount of weight loss (just 10 to 20 pounds) can help reduce your health risk. Weight loss is especially important if you have other health risk factors such as cardiovascular disease, type 2 diabetes, or sleep apnea.
  • Make small changes to reduce the number of calories you take in from foods and beverages and to increase the number of calories you burn through physical activity. If you cut back the number of calories you consume by just 100 calories per day and boost the number of calories you burn by 100 calories per day, you can prevent additional weight gain and may even lose a few pounds. The America On The Move web site at www.americaonthemove.org offers many helpful tips for cutting back on calories and increasing physical activity throughout the day. Here are a few ideas:

    10 Tips For Cutting Out 100 Calories (or more) Per Day

    1. Have one less soda or juice drink per day
    2. Leave 4-5 bites of food on your plate at each meal
    3. Instead of fries, choose a side-salad with light salad dressing
    4. Eat a small bag of baked chips instead of fried chips
    5. Split an entree when you eat out or take half of the serving home for another meal
    6. Remove the skin from chicken before cooking
    7. Choose a regular hamburger instead of a quarter pounder (or larger burger) and leave off the cheese
    8. Have a single scoop of sorbet or sherbet instead of a large serving of premium ice cream loaded with mix-ins
    9. Order thin-crust instead of thick-crust pizza and add veggies instead of meat toppings
    10. Substitute non-fat or reduced-fat dairy products (including milk, coffee creamer, sour cream, yogurt, and cheese) for the full fat alternatives

    10 Ways For Burning 100 Calories (or more) Per Day

    1. Walk one additional mile or take 2,000 additional steps each day
    2. Dance for 20 minutes
    3. Spend 30 minutes gardening or doing light yard work
    4. Swim or do water aerobics for 20 minutes
    5. Bicycle at a moderate pace for 20 minutes
    6. Take stairs throughout the day to total 10 minutes of stair walking
    7. Do light calisthenics and stretching for 30 minutes
    8. Play golf but walk and carry your clubs for at least 20 minutes
    9. Play basketball for 20 minutes
    10. Play with your children or grandchildren for 30 minutes
  • Get the Support You Need and Find Strategies that Work For You

    For many people, losing weight and keeping unwanted pounds off can be challenging. However, certain strategies have been shown to contribute to success. These are a few of them:

    1. Keep a food and physical activity record
    2. Weigh yourself regularly - once a day or once a week
    3. Make small changes that you can stick with
    4. Set small weekly goals that you can reach
    5. Develop a support system
    6. Get involved - develop relationships with others who share your interests
    7. Be physically active
    8. Have realistic expectations about weight loss (a weight loss of 10 to 20 pounds can improve your health)
    9. Don't let small set-backs become big; if you fall off the program, get right back on.
    10. Seek the help of professionals who specialize in weight loss if you need additional support


    For more information and support about weight loss and management, visit these sites:

    Eating pre-portioned, pre-packaged meals combined with developing healthy lifestyle change strategies has been shown to support success with weight management efforts. Good Measure Meals™ is freshly prepared and a great example of what healthy, portion-controlled eating is all about. Good Measure Meals™ may be an ideal option for you!