how to manage weight - american heart association

Life’s Simple HOW TO MANAGE WEIGHT 3 1 2 KEEP TRACK Understanding how many calories you take in and your activity level can help you identify changes you want to make. To lose weight, you need to burn more calories than you eat. REDUCE CALORIES IN: Keeping track of what and how much you’re eating can help you know whether you’re eating out of habit, stress or boredom instead of real hunger. INCREASE CALORIES OUT: An activity tracker can help you track how much physical activity you get. LEARN YOUR BMI Body Mass Index (BMI) is a numerical value of your weight in relation to your height. It can help you know whether you're at a healthy weight or need to lose weight. You can calculate your BMI online or see your health care provider. TIPS FOR SUCCESS CONTROL PORTIONS Learn about portion sizes and how much you might really be eating. heart.org/PortionDistortion GET ACTIVE Sit less, move more and add intensity to burn more calories and improve your overall health. heart.org/MoveMore EAT SMART Follow a healthy eating pattern that emphasizes vegetables, fruits, whole grains, beans, legumes, nuts, plant-based proteins, lean animal proteins and fish. Limit sweetened drinks, processed meats, refined carbohydrates like added sugars and processed grain foods, full-fat dairy products, eggs, highly processed foods, tropical oils like coconut and palm, and sodium. Make smart substitutions when cooking, snacking and dining out. heart.org/EatSmart GET HELP If you aren't able to lose weight successfully on your own, talk with your health care provider. LEARN MORE AT HEART.ORG/MYLIFECHECK AND HEART.ORG/WEIGHT © Copyright 2019 American Heart Association, Inc., a 501(c)(3) not-for-profit. All rights reserved. Unauthorized use prohibited. Citations available upon request.5/19 DS14545

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Life’s Simple

HOW TO MANAGE WEIGHT

3 1

KEEP TRACK

Understanding how many calories you take in and your activity level can help you identify changes you want to make. To lose weight, you need to burn more calories than you eat.

REDUCE CALORIES IN: Keeping track of what and how much you’re eating can help you know whether you’re eating out of habit, stress or boredom instead of real hunger.

INCREASE CALORIES OUT: An activity tracker can help you track how much physical activity you get.

LEARN YOUR BMI

Body Mass Index (BMI) is a numerical

value of your weight in relation to your

height. It can help you know whether

you're at a healthy weight or need to lose

weight. You can calculate your BMI online

or see your health care provider.

TIPS FOR SUCCESS

CONTROL PORTIONS

Learn about portion sizes and how much you might really be eating. heart.org/PortionDistortion

GET ACTIVE

Sit less, move more and add intensity to burn more calories and improve your overall health. heart.org/MoveMore

EAT SMART

Follow a healthy eating pattern that emphasizes vegetables, fruits, whole grains, beans, legumes, nuts, plant-based proteins, lean animal proteins and fish. Limit sweetened drinks, processed meats, refined carbohydrates like added sugars and processed grain foods, full-fat dairy products, eggs, highly processed foods, tropical oils like coconut and palm, and sodium. Make smart substitutions when cooking, snacking and dining out. heart.org/EatSmart

GET HELP

If you aren't able to lose weight successfully on your own, talk with your health care provider. LEARN MORE AT HEART.ORG/MYLIFECHECK AND HEART.ORG/WEIGHT

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