Healthy Living and Lower Cancer Risk

A Healthy WeightFor Life

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Exp

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The information in this booklet is based on the WorldCancer Research Fund/American Institute for CancerResearch report, Food, Nutrition and the Prevention ofCancer: a global perspective. The report was developed bythe WCRF/AICR Expert Panel:

John D. Potter, M.B.B.S.,Ph.D. (Chair)Fred Hutchinson CancerResearch CenterSeattle, WA, USA

Adolfo Chavez, M.D., M.P.H.National Institute of NutritionMexico City, Mexico

Junshi Chen, M.D.Chinese Academy ofPreventive MedicineBeijing, China

Anna Ferro-Luzzi, M.D.National Institute of NutritionRome, Italy

Tomio Hirohata, M.D.,Dr.S.Hyg.Nakamura UniversityFukuoka City, Japan

W.P.T. James, C.B.E., M.D.,F.R.C.P., F.R.S.E.The Rowett Research InstituteAberdeen, UK

Fred F. Kadlubar, Ph.D.National Center forToxicological ResearchJefferson, AR, USA

Festo P. Kavishe, M.D.UNICEF, East Asia andPacific Region OfficePhnom Penh, Cambodia

Laurence N. Kolonel,M.D., Ph.D.University of HawaiiHonolulu, HI, USA

Suminori Kono, M.D., M.Sc.Kyushu UniversityFukuoka City, Japan

Kamala Krishnaswamy, M.D.National Institute of NutritionHyderabad, India

A.J. McMichael, M.B.B.S.,F.F.P.H.M.London School of Hygieneand Tropical MedicineLondon, UK

Sushma Palmer, D.Sc.Center for Communications,Health and the EnvironmentWashington, DC, USA

Lionel A. Poirier, Ph.D.National Center forToxicological ResearchJefferson, AR, USA

Walter C. Willett,M.D., Dr.P.H.Harvard School of PublicHealthBoston, MA, USA

Table of ContentsIntroduction 1

Making the Choices that Matter 2

Why Is Body Weight So Important? 4

What Is a Healthy Weight? 4

What Is a Healthy Weight for You? 6

Four Strategies for Success 8

Move Toward a Plant-Based Diet 8

Pay Attention to Portion Sizes 10

Keep Physically Active 11

Be Practical 12

Tips for a Healthy Weight 14

Your Personal Action Plan 19

Frequently Asked Questions 21

Additional Resources 23

References 25

Con

ten

ts

Page

A Healthy Weightfor Life

Have you tried diets thatjust don’t seem to work?At some point in our lives, almost all of us have wanted tochange our weight. Surveys report that up to a quarter ofAmerican men and as many as 40 percent of Americanwomen are on a diet at any given time. Yet more of us areoverweight than ever before – 64 percent, almost 2⁄3 ofadults in this country. And the trend shows no signs ofslowing, with the number of overweight children dou-bling in three decades.

What we eat and what we weigh matters. Obesity andoverweight can increase our risk for cancer, coronary heartdisease, diabetes and many other health problems. Butdieting does not guarantee weight-loss success. Diets thatdrastically restrict calories and food choices, and which

don’t fit your lifestyle, are likely to be short-lived –and so will any weight you lose.

To successfully manage your weight, experts say tofocus less on losing pounds and focus more on fol-lowing a healthy lifestyle: eating right, exercising andchanging habits that lead to excess weight. These arethe keys to achieving long-lasting results. By adopt-ing a lifestyle that helps you maintain a healthyweight, you will be taking the same steps necessary

to significantly reduce your cancer risk and improveyour overall health and quality of life. This brochurewill show you how.*

* Be sure to check with your doctor before changing yourdiet or beginning to exercise. If you are severely overweight,medical help may be required.

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60–70 percent of

all cancer cases

could be prevented

through sensible

dietary choices,

maintaining a

healthy body

weight, being

physically active

and not smoking.

Making the Choicesthat MatterScientists now know that 30–40 percent of all cancercases could be prevented through sensible dietarychoices, maintaining a healthy body weight and keepingphysically active. These encouraging statistics come fromthe landmark research report, Food, Nutrition, and thePrevention of Cancer: a Global Perspective, published bythe American Institute for Cancer Research (AICR). Thereport was written by an expert panel of scientists whoreviewed more than 4,500 research studies from aroundthe world. It provides the most up-to-date, reliable ad-vice to individuals on the best ways to prevent cancerthrough diet and lifestyle, including 14 Diet and HealthRecommendations for Cancer Prevention. These recom-mendations can be summarized in the following simpleaction steps:

AICR Diet and Health Guidelinesfor Cancer Prevention1. Choose a diet rich in a variety of plant-based foods.

2. Eat plenty of vegetables and fruits.

3. Maintain a healthy weight and be physically active.

4. Drink alcohol only in moderation, if at all.

5. Select foods low in fat and salt.

6. Prepare and store food safely.

And always remember...Do not use tobacco in any form.

One of the first things to figure out is, “where are younow?” You will see questions throughout these pages. Youranswers will help you develop a personalized plan of ac-tion to achieve and maintain a healthy weight – for life!Get started by taking the following quick quiz.

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Where Are YouNow?

Place a check in the appropriate column.

1. I am a “meat and potatoes” person.

2. I snack on sweets and chips morethan fresh fruit and vegetables.

3. I usually clean my plate – it would bewasteful if I didn’t.

4. I don’t have time to exercise regularly.

5. I eat when stress, boredom or myemotions get to me.

6. I feel I must give up my favorite foodsin order to lose weight.

7. When I’m trying to lose weight, mylife is full of “can’ts,” “musts” and“nevers”: I can’t eat out; I must exer-cise every day; I never eat chocolate.

RarelyOften or Never

If you answered “often” to any of these statements, thenyou have a starting point from which to make positive

changes in your habits and beliefs. Keep turning thepages to find the best path for you.

Why Is Body WeightSo Important?Many problems are linked to excess body weight.Researchers have been discovering that being overweightcauses hormones and metabolism changes that appear tocreate favorable conditions for cancer to begin. A recentreport by the World Health Organization estimates thatbeing overweight and inactive accounts for one-quarter toone-third of all breast, colon, endometrial, kidney andesophageal cancers worldwide. Evidence strongly linksobesity with post-menopausal breast cancer and colorectalcancer, as well as cancer of the pancreas, endometrium,prostate, kidney and possibly ovarian cancer. AICR’s rec-ommendation on body weight states:

Researchers have found that adults who gain fewer than11 pounds after age 18 may avoid many weight-relatedhealth problems in addition to cancer. Obesity and over-weight increase the risk of coronary heart disease, stroke,diabetes, high blood pressure, gallbladder disease, sleepapnea (a serious condition where breathing periodicallystops during sleep) and osteoarthritis of the knees, hipsand lower back. That’s why it’s important to maintain ahealthy body weight.

WHAT IS A HEALTHY WEIGHT?A healthy weight is neither underweight nor overweight,but is a range that’s linked to good health. One way manyhealth experts now measure it is to calculate your Body

Mass Index, or BMI.

BMI is a measure of body fat based on yourweight and height. It helps you evaluatewhether you’re at risk for health problemsassociated with weight, such as heart diseaseand cancer. Use the following chart to find

your BMI.

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Knowing

your BMI can

help you

evaluate your

disease risk.

Interpreting Your BMIA BMI between 18.5 and 25 carries little health risk.Try to keep your weight within this healthy BMI range.

A BMI of 25–30 is considered overweight and carriessome increased health risk.

A BMI over 30 is defined as obese and poses the greatestrisk to your health.

4'11" 94 99 104 109 114 119 124 128 133 138 143 148 173 198

5' 97 102 107 112 118 123 128 133 138 143 148 153 179 204

5'1" 100 106 111 116 122 127 132 137 143 148 153 158 185 211

5'2" 104 109 115 120 126 131 136 142 147 153 158 164 191 218

5'3" 107 113 118 124 130 135 141 146 152 158 163 169 197 225

5'4" 110 116 122 128 134 140 145 151 157 163 169 174 204 232

5'5" 114 120 126 132 138 144 150 156 162 168 174 180 210 240

5'6" 118 124 130 136 142 148 155 161 167 173 179 186 216 247

5'7" 121 127 134 140 146 153 159 166 172 178 185 191 223 255

5'8" 125 131 138 144 151 158 164 171 177 184 190 197 230 262

5'9" 128 135 142 149 155 162 169 176 182 189 196 203 236 270

5'10" 132 139 146 153 160 167 174 181 188 195 202 209 243 278

5'11" 136 143 150 157 165 172 179 186 193 200 208 215 250 286

6' 140 147 154 162 169 177 184 191 199 206 213 221 258 294

6'1" 144 151 159 166 174 182 189 197 204 212 219 227 265 302

6'2" 148 155 163 171 179 186 194 202 210 218 225 233 272 311

19 20 21 22 23 24 25 26 27 28 29 30 35 40

Hei

ght

Weight in Pounds (weight without clothes)

BMI

Find Your BodyMass Index (BMI)

Just remember that genes alone don’t decide yourdestiny – lifestyle can make an essential difference inyour weight and in your health. If you’ve had diffi-culty losing weight and keeping it off in the past, itmay be that you set your target weight too low.Know that reducing your body weight by just10 percent – and keeping it off – is enoughto lower your risk for many diseases. Byfocusing on making your lifestyle a healthyone instead of on losing weight, you’ll be help-ing yourself lead a fuller, healthier and happierlife … losing weight can be one of the extra benefits.

Where Are You Now?Record your current weight and BMI in your Action Planfor a Healthy Weight on page 19 of this booklet. Then, fillin your realistic goal BMI and weight ranges.

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Things to keep in mindBMI is only a guideline. It may not be appropriate foreveryone, including children, pregnant women, the frailelderly and trained athletes. It is also not the only measureof good health. For example, muscle weighs more thanfat, so a very muscular athlete may have a higher BMI.This also means a sedentary person can have a “healthy”BMI, but be flabby and out of shape. Consider BMI asjust one measure of your overall lifestyle – if you eat anutritious diet, exercise regularly and avoid smoking, youare well on your way to good health.

WHAT IS A HEALTHY WEIGHT FOR YOU?We are not all meant to be the same weight or shape.The so-called “ideal” often seen in magazines and onTV is obviously not an appropriate goal for most people.Your healthy weight is a range that suits you best.

Our genes are partly responsible for our weight, shapeand body composition. If members of your family arelarge despite relatively healthy habits, pushing yourselfto be “thin” may be unrealistic and even unsafe. On theother hand, overweight that seems to run in a family issometimes not inherited, but due to similar sedentarylifestyles and overeating patterns. Changing habits andthinking patterns that have been encouraged all your lifewill be a challenge, but a challenge you can win.

Your body shape can say as much about your health riskas your weight itself. If you’re shaped like an

“apple” (with excess body fat around your stom-ach and waist), your risk for cancer, diabetesand heart disease is greater than if you’reshaped like a “pear” (with excess weight carriedbelow your waist). For people with an apple

shape, creating a lifestyle that allows for weightloss is particularly important.

Just remember

that genes

alone don’t

decide your

destiny.

Four Strategies for SuccessYou don’t need gimmicks or pills to reach a healthy

weight, but you do need the “4 Ps”. That’s shorthandfor AICR’s simple strategy of plant-based eating,portion control, physical activity and practicalthinking to help you achieve your weight goals.Give them a try.

MOVE TOWARD A PLANT-BASED DIET

One of the most effective ways to cut down oncalories – and reduce your risk for cancer and other

health problems – is to move towards a diet that is mostlyplant-based. This does not mean you need to become avegetarian, although a lowfat, high fiber vegetarian diet iscertainly a healthful option. It simply means you need toeat more of a variety of vegetables and fruits; whole grainslike whole wheat bread, brown rice, unrefined cereal; andlegumes, such as beans, peas and lentils. These foods helpfill you up with minimal fat and calories, a big plus whenyou’re trying to manage your weight. (Of course, be waryof high-fat toppings and larger-than-needed portion sizes.)A mostly plant-based diet also supplies an abundance ofvitamins, minerals, antioxidants, phytochemicals andother cancer-preventing substances.

To eat for a healthy weight and a healthy body, makeplant-based foods the focus of each meal. Every day:

Eat five or more servings of fruits and vegetables. A me-dium piece of fruit, 1⁄2 cup of cooked or raw fruit or veg-etables, 6 ounces of juice or 1 cup of raw leafy greens isone serving. For the best nutrition, include plenty of darkgreen and bright orange and red choices like broccoli, kale,spinach, Brussels sprouts, squash, carrots, tomatoes andred peppers.

Eat seven or more servings of “other” plant foods. A sliceof whole wheat bread, a medium potato, 1⁄2 cup of cookedcereal, brown rice, pasta or beans, or 1 ounce (about acup) of ready-to-eat whole grain cereal is one serving.Choose beans and whole grains like oatmeal, barley,bulgur wheat and brown rice more often than muffins andbreads made with refined (white) flour.

Eat fewer fatty foods. Choose lowfat or nonfat dairy prod-ucts. If you eat red meat, limit your portions to no more thanthree ounces cooked per day (the size of a deck of cards). Useoils and fats sparingly, and opt for olive and canola oils inplace of butter, hard margarines and shortening.

Drink alcohol only in moderation, if at all. Calories canadd up, so cut down on alcohol or don’t drink at all. Alco-hol is linked to an increased risk for several cancers, evenin moderate amounts. If you drink, keep it to no morethan one drink a day for women and two for men.

Where Are You Now?How many servings are you eating?

Current Goal

Vegetables and fruits: 5 or more

Other plant-based foods: 7 or more

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One of the best

ways to cut down

on calories is to

eat a mostly

plant-based diet.

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PAY ATTENTION TO PORTION SIZES

Too much of any food – even healthy, lowfat, plant-basedfoods – can put on pounds if portions are more than youneed. Keep in mind that it is the total balance between the

calories you consume and the calories you burn thatdetermines whether you lose weight. Pay atten-

tion to how much you’re eating to help keepexcess calories at bay.

Controlling portions can be a challenge,especially if your sense of what’s “reason-able” is based on today’s restaurant or take-

out food portions. To get a better picture ofwhat’s considered a standard serving, check the

serving size listed on the Nutrition Facts panel of foodlabels. Then for a day or two use measuring cups orspoons to see how your portion compares to the standard.This way you’ll know how the portions you’re eating stackup against the nutrition information listed on the label.

Another way to control calories is to take control of yourappetite. Avoid getting too hungry. When people arebusy or are trying to control their weight, they some-times put off meals as long as possible. If you try to eatwhen you are only moderately hungry instead of raven-ous, you will be much more in control over what andhow much you consume.

It also helps to pay attention to how foods differ in theirability to satisfy your hunger. Don’t shy away from fatcompletely – small amounts can make meals satisfyingand delicious. Foods high in dietary fiber (whole grains,vegetables, fruits, beans) help fill you up. Many peoplealso find that including a source of protein (beans, fish,meat, soy, dairy, etc.) leaves hunger satisfied longer thana carbohydrate-only meal like a plain bagel and a pieceof fruit.

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If you’re not

used to being

active, start with

10 minutes a

day of an activity

you enjoy and

gradually work

your way up.

It helps to figure

out how foods

differ in their

ability to satisfy

your hunger.

Where Are You Now?Write down some foods you typically eat in excessiveportion sizes.

At home

In restaurants

On special occasions

KEEP PHYSICALLY ACTIVE

Regular physical activity is essential for reaching andmaintaining a healthy weight. Exercise burns caloriesand can also help you build muscle and lose body fat.Having more muscle means you’ll burn more calories,even at rest. Being active may also reduce the urge toeat, and since it helps relieve stress, may help keepstress-related eating under control.

Regular physical activity is as important for good healthas it is for weight loss and maintenance. Being activehelps reduce the risk of cancer, heart disease, diabetes,and osteoporosis. It can lower blood pressure and boostthe immune system. It can also increase your energylevel, help you sleep better, improve your mood and selfesteem, and just plain make you feel better.

Think of physical activity as a normal part of healthyliving, like brushing your teeth or washingyour face. If you’re not used to beingactive, start with 10 minutes a day ofan activity you enjoy and graduallywork your way up. Aim for one hourof brisk walking or similar activitydaily, plus one hour of vigorousactivity accumulated throughoutthe week. You don’t have to do an

hour’s worth of exercise all at once. Divide it upthroughout the day and still reap rewards. And remem-ber, any activity is better than none. Even if you onlyhave a few spare minutes, spend them moving.

Be sure to check with your doctor before starting to exer-cise or when increasing your physical activity.

Where Are You Now?Approximately how many minutes per day are you physicallyactive? Include formal exercise (like walking or cycling) plusinformal exercise (such as yard work or taking the stairs).

Identify times during your day when you could “sneak in”physical activity.

BE PRACTICAL

To successfully manage your weight, healthful eating and aphysically active lifestyle need to become everyday habits.Realize, though, that it takes time to make new habits partof your daily routine. So take it slow. Gradual, sensiblechanges rather than quick fixes will get you further in thelong run. Aim for slow and steady weight loss. One-half toone pound a week, on average, is a healthy rate of loss.More than two pounds per week may mean your eating andactivity efforts are too extreme, and therefore probablyshort-lived. Remember, it took a while to put on the extraweight; realize it won’t disappear overnight.

Having a plan can help. It’s easy to be wrapped up in thedaily demands on our time, but planning is one thing thatcan really make a difference in our ability to live ahealthier life. Take a look at next week’s calendar. Pencil inyour exercise time on most days, like other importantappointments. Think about alternate indoor activities forbad weather. Devote a short time – maybe just a half-houron the weekends – to jot down some meal ideas and makea shopping list for the coming week. Will you be brownbagging your lunch? Arriving home late or having a par-ticularly busy day? Plan ahead by having healthy foods inthe house. Or freeze leftovers in moderate one-meal por-tions for evenings you don’t feel like cooking. The timespent planning ahead will be more than repaid with lessstress and better meals.

Finally, be realistic about your expectations and believe inyour ability to reach your goals. By addressing your reasonsfor overeating, keeping a positive attitude and enlistingsupport from family and friends, you’ll find thatachieving a healthy weight and lifestyle are withinyour reach.

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Planning

can really

make a differ-

ence in your

ability to live a

healthier life.

Gradual, sen-

sible changes

rather than

quick fixes

will get you

further in

the long run.

Tips for a Healthy WeightThe following tips will help you put the “4 Ps”

into action and lead you on your way to ahealthy weight. Check off any ideas youwould like to try. Circle one in each sec-tion that would be the easiest place foryou to start. You can use these tips to

help you set and achieve your personalgoals. Record them in the Action Plan for

a Healthy Weight on page 19 of this booklet.

To increase the plant-based foods in your dietand keep calories under control:

Revamp your meals following this rule of thumb: filltwo-thirds (or more) of your plate with plant-based foodslike vegetables, fruits, whole grains and beans, and one-third (or less) with animal-based foods like lean meat,poultry, fish or lowfat dairy products.

Enjoy a variety of vegetables. If you like your veggiesplain, try them raw in salads and as snacks. Or cook themuntil pleasantly crunchy and sprinkle with lemon, if de-sired. For more flavor, experiment with salsa, herbs andspices. Add balsamic, raspberry or herb vinegar and a littleolive oil to raw vegetable salads.

Use beans or tofu in place of some or all of the meatin stews, stir-fries and casseroles. Add beans to cannedsoup to turn it into a main dish with a tossed salad andhearty whole grain bread.

At meals, include extra vegetables instead of extrameat, cheese or eggs.

The fiber in whole grains makes them more filling,so choose whole wheat bread, brown rice and whole-graincereals. Check the ingredient list to make sure a wholegrain is listed first.

Trouble including vegetables in your lunch? Prepareextra for dinner that you can have the next day. Or putextra vegetables on your sandwich, such as sliced toma-toes, carrots, peppers, cucumber, spinach or romainelettuce.

Modify your favorite recipes. Shredded carrots addcharacter to spaghetti sauce and chili; chopped spinach isa colorful plus in lasagna and on pizza.

Form the fruit-for-dessert or snack habit. Slice or cubemelon or papaya. Open a can of pineapple or fruit salad.Enjoy strawberries with a dollop of lowfat frozen yogurt.Pack fresh or dried fruit for an easy-to-eat snack.

When grocery shopping, choose fruits, vegetables,grains or beans you’ve never tried. Leaf through healthycooking magazines or cookbooks for interesting recipesand new meal ideas.

Watch out for the empty calories of soda, alcohol andpresweetened seltzers and iced tea drinks. With 9 to 10teaspoons of sugar in a 12-ounce sweetened drink, thecalories add up fast. Water is the best thirst quencher.Add a squeeze of lemon, lime or a bit of 100% fruit juicefor flavor.

To control your portions:Don’t keep serving bowls on the table “family style.”

If you want more, wait five minutes before getting up forseconds. Make sure it’s really hunger you want tosatisfy and not just an automatic habit.

Give your food the attention it deserves.Avoid distractions like reading, watchingTV or driving – you are likely to eat morethan you planned to.

Try to eat slowly and savor the taste of yourfood. This will help you stop eating when you feelsatisfied rather than continuing until you feel stuffed.

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Check off

any ideas

you would

like to try.

Try to eat

slowly and

savor the taste

of your food.

✓

Reevaluate your thoughts about wasting food. No oneis helped if you eat more than you need.

If you always have more food than you are really hungryfor, save money by preparing less or save time by learning touse leftovers for other meals – such as freezing individual-sizeportions for easy, microwaveable lunches or dinners.

When eating out, plan to share large portions with acompanion. Or take the extras home for another meal.Limit how much you eat ahead of time by requesting thetake-out container as soon as your food arrives.

Snack from a plate, not the package, so you don’tabsentmindedly eat more than you realize. Or buy snacksin individual serving-size packages – you’ll have built-inportion control!

Keep in mind that fat-free foods are not necessarily lowin calories. As with other foods, keep portions moderate.

To make physical activity a daily habit:Choose activities you enjoy. For example, if you don’t

like walking, try swimming or dancing. Not everyone iscut out for the stair-climber, so try an elliptical trainer,riding a bike, gardening or strength training instead.

Exercise with a friend or group for added support andmotivation, or do it alone to have private time – whicheverworks best for you. Fit activity into a schedule that suitsyou and stick with it.

Look for small ways to add activity to your day. Athome, walk up and down the stairs, walkaround the house, do some work in theyard, or catch up on chores like vacu-uming, dusting and washing the win-dows. At work, walk a bit during acoffee break, use a restroom at the otherend of the building or walk to acoworker’s office rather than calling or e-mailing.

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Play Frisbee, ball or hide-and-seek with your childrenor grandchildren. Plan active family outings or vacations,like nature walks, hiking, tennis, golf, skiing or cycling.

Check with your town recreation department, localYMCA or company personnel department for recreationalprograms that match your interests and level of fitness.

Consider weight training to help you build muscle.The more muscle you have, the more calories you burn –and studies show you are never too old to benefit. Alwayscheck with your doctor before beginning any new type ofexercise, and contact the local Y, recreation or senior cen-ter to get the supervision you need to start.

Pressed for time? Take 10. Take a 10-minute walkduring lunch, when you get home from work or errands,or after dinner. Stretch or get on a stationary bicycle for10 minutes when you first get up in the morning or whiledinner is cooking. Keep in mind that three 10-minutesessions provide almost all the benefits as exercising in one30-minute block of time.

Remember, any activity is better than no activity. Ifyou’re too tired or not in the mood, a few minutes ofexercise may be all it takes to relax and energize you.

To achieve a healthy weight in a practical way:Set specific goals for yourself. For example, instead of

saying “I will eat more vegetables,” make your goal “I willhave a mixed green salad with dinner.”

It may help to keep a food and activity diary. For atleast two weekdays and one weekend day each week, writedown what and how much you eat and any activity youdo. You may also want to note when and where you eatand how you feel while eating. This will give you a cleareridea of your eating and activity habits and areas where youcan make improvements.

Not everyone

is cut out for the

stair-climber, so

choose activities

you enjoy.

If there are ways that family and friends can help, letthem know. Whether you would like a partner for morn-ing walks or support in sticking with your healthful eatingplan, just ask!

Be realistic about your expectations. Don’t expectperfection. One occasional quarter-pound cheeseburger orhot fudge sundae doesn’t ruin anything. It’s the choicesyou make consistently over the weeks and months thathave the most impact on your weight and your health.

Enjoy what you eat. Limit but don’t eliminate yourfavorite, indulgent foods. Replace the “I can never eatdessert” syndrome with “I can have this treat occasionallyin moderate portions” and still reach a healthy weight.

Catch self-critical thinking and refocus it. Try to thinkof something everyday that you like about yourself orareas where you’ve made progress. These affirmations havepowerful effects on performance by athletes and others,and they can help you too.

If boredom, stress or emotions cause you to eat, findways to comfort yourself that don’t involve food. For ex-ample, go for a walk, call or meet up with a friend, take afive-minute deep breathing break, listen to some favoritemusic, take a warm bath, play a musical instrument orpick up a hobby you enjoy.

Celebrate your successes. Small changes in eating andactivity habits can make a big difference in your healthand well-being, so reward yourself along the way. Enjoynonfood rewards like a new book, a game of golf, a flower-ing plant for your windowsill, tickets to a show or a daytrip to your favorite park or museum.

Don’t rely on the scale as your only sign of weight losssuccess. Day-to-day water fluctuations are normal, so it’sprobably best not to weigh yourself too often – perhaps nomore than once a week. Measure success by other meansas well, like the way your clothes fit, the positive changesyou’ve made in your eating and exercise habits, and theway you feel overall.

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Tip

s to

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e A

ctio

n

Enjoy what you

eat. Limit but

don’t eliminate

your favorite,

indulgent foods.

Your PersonalAction Plan for

a Healthy Weight

Date Weight

BMI

Long-term Goal BMI Range

Long-term Goal Weight Range

Setting GoalsAfter reading the Healthy Weight for Life booklet, we hopeyou will find ideas for changes you would like to make toyour diet and lifestyle. In the spaces below, write a goalfor each of these changes. Make the goals specific andrealistic. For example, instead of “I will exercise more thisweek,” try something like “I will walk 10 minutes duringmy lunch break three times this week.” Or rather than “Iwon’t eat when I’m stressed,” write “When I feel stressed,I will call a friend instead of eating a candy bar.”

Goal 1 Vegetables, Fruits, Grains

Goal 2 Portion Size, Calories

(over)

Frequently AskedQuestionsQ. Do you suggest counting calories or fat and carbo-hydrate grams?

To achieve a healthy weight, you don’t necessarily have tocount anything. In fact, counting can take the joy out ofeating for many of us. Instead, start moving toward amostly plant-based diet, choose a variety of nutritiousfoods, keep portions reasonable, exercise regularly and berealistic about your weight goals.

Q. Do I have to switch to sugar substitutes to loseweight? Are they safe?

Most experts agree that sugar substitutes like aspartame,acesulfame-K and saccharin are not a cure for being over-weight. Although there is no scientific evidence linkingsugar substitutes with an increased risk for cancer and theyare generally considered safe when consumed in modera-tion, you don’t have to use them to lose or control yourweight. If you do choose to include sugar substitutes inyour diet, don’t use them as an excuse to splurge. Makesure they are just one part of a healthful eating andlifestyle plan.

Q. Does it matter if I eat breakfast?

Breakfast gets your day off to a healthful, energizing start.Skipping breakfast will not help you lose weight. Studiesshow that people who don’t eat in the morning tend toovereat later in the day. Other research suggests your me-tabolism (the rate at which the body burns calories) mayslow down if you go long periods without eating. So try tomake time for a simple, balanced breakfast. Or bringhealthful foods to work with you (like a whole grain roll,lowfat yogurt and fruit) to eat when you first arrive orduring a midmorning break.

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Qu

esti

ons?

Studies show

that people

who don’t eat

in the morning

tend to overeat

later in the day.

Goal 3 Physical Activity

Goal 4 Positive Behaviors

Getting StartedNow that you’ve set some goals, you’re ready to put yourplan into action. It takes time to change behaviors, sochoose one goal to focus on this week and write it below.

My goal for this week:

Tear out your Action Plan for a Healthy Weight and postit in a place where you can see it often – on your bedroommirror or the refrigerator, for instance. Check your progressonce a week or so until you feel comfortable with your newhabit. Once you feel comfortable with one goal, continuewith it and work on another. This will help you createsuccess you can build upon. Remember, small steps canadd up to big changes – eventually leading to a healthyweight you can maintain for life.

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Qu

esti

ons?

Res

ourc

es

Q. I’m eating healthfully and exercising, so why am Inot losing weight?

There are a few reasons why this might occur. If you areexercising regularly, you may have added muscle weightwhile decreasing body fat – thus your weight is the samebut you’re healthier. Or perhaps you’re choosing healthfulfoods, but in portions too large to allow weight loss. If youeat out, there may be more calories and fat in your foodthan you realize. You may need to watch portions closely,cut back on calories just a bit more or add a little morephysical activity to your day. Keep in mind, though, thatslow weight loss is healthy. You may be looking for resultstoo early – stick to your plan and be patient.

If after trying these suggestions you still need help, seeyour doctor for a medical perspective on the situation ormeet with a registered dietitian for guidance on your eat-ing and activity habits. It is possible that you’ve reached anatural healthy weight that is right for you.

Additional ResourcesAmerican Institute for Cancer Research (AICR)1759 R Street NWP.O. Box 97167Washington, DC 20090-71671-800-843-8114 or 202-328-7744www.aicr.org

AICR offers a wide variety of materials on nutrition andcancer prevention, plus delicious recipes for healthfuleating. Call to order publications like The New AmericanPlate: Recipes for a Healthy Weight and a Healthy Life andSimple Steps to Prevent Cancer or to request a completepublications catalogue. You can also speak with an expertregistered dietitian by calling the AICR Nutrition Hotlineat 1-800-843-8114, 9:00 a.m. to 5:00 p.m. Eastern time,Monday–Friday.

Weight-Control Information Network (WIN)1 WIN WayBethesda, MD 20892-36651-877-WIN-4627 (1-877-946-4627)www.niddk.nih.gov/health/nutrit/nutrit.htm

WIN is a service of the National Institutes of Health thatprovides consumers and health professionals with informa-tion on many aspects of weight control, obesity and eatingdisorders.

American Council on Exercise (ACE)4851 Paramount DriveSan Diego, CA 921231-800-825-3636www.acefitness.org

ACE provides detailed information about exercise andreferrals to certified exercise specialists in your area.

You may need

to watch por-

tions and add

a little more

physical activity

to your day.

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Res

ourc

es

Ref

eren

ces

American Dietetic Association (ADA)National Center for Nutrition and Dietetics120 South Riverside PlazaSuite 2000Chicago, IL 60606-69951-800-877-1600www.eatright.org

The ADA offers many consumer and professional publica-tions on nutrition and healthful eating. Through the Na-tional Center for Nutrition and Dietetics toll-free number,you can receive referrals to registered dietitians in your areaand find information on a variety of nutrition topics.

Shape Up America!c/o Web Front Solutions Corp.15757 Crabbs Branch WayRockville, MD 208551-301-258-0540www.shapeup.org

This organization provides general information on weightcontrol and exercise. Visitors to their website can havetheir BMI calculated, learn how to balance the foods theyeat with physical activity and receive delicious recipes andmenus for healthful eating.

For eating disorder information:National Institutes of Mental Healthwww.nimh.nih.gov/publicat/eatingdisorder.cfm

This website provides extensive information on recogniz-ing and dealing with eating disorders.

ReferencesClinical Guidelines on the Identification, Evaluation andTreatment of Overweight and Obesity in Adults. NationalHeart, Lung and Blood Institute. 1998.

Food, Nutrition and the Prevention of Cancer: a Global Per-spective. American Institute for Cancer Research and theWorld Cancer Research Fund. 1997.

Position of the American Dietetic Association: Use of nutri-tive and nonnutritive sweeteners. Journal of the AmericanDietetic Association. 1998; 5:580.

Position of the American Dietetic Association: WeightManagement. Journal of the American Dietetic Association.2002; 102:1145.

Bray, George, M.D. Contemporary Diagnosis and Manage-ment of Obesity, Handbooks in Health Care Co., 1998.

Calle, Eugenia E., et al. Overweight, obesity and mortalityfrom cancer in a prospectively studied cohort of U.S.adults. New England Journal of Medicine. 2003;348(17):1625.

Flegal, K.M., et al. Prevalence and trends in obesity in U.S.adults. Journal of the American Medical Association. 2002;288(14):1723.

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Editorial Review Committee

Ritva Butrum, Ph.D.AICR Vice President of Research

Karen Collins, M.S., R.D.Nutrition Consultant

Elaine Feldman, M.D.Medical College of Georgia

John Foreyt, Ph.D.Baylor College of Medicine

David Heber, M.D., Ph.D.UCLA Center for Human Nutrition

Jan Kasofsky, Ph.D., R.D.Capital Area Human Services District, Louisiana

Laurence Kolonel, M.D., Ph.D.University of Hawaii

Melanie Polk, M.M.Sc., R.D., FADAAICR Director of Nutrition Education

AICR executive staff

How You Can Support Cancer Research andEducation Through Your WillYou can help provide for future cancer research and educationthrough a simple bequest in your will. Consult with yourattorney when first writing your will, or to add a simpleparagraph to your existing will.

Your bequest to help in the war against cancer can be a cashamount, or can be a gift of the remainder of your estate, or aportion of the remainder, after obligations to your family andloved ones are met.

Your attorney can easily help you make a bequest to the Ameri-can Institute for Cancer Research (AICR). To do so, yourattorney will need to know:

AICR’s official name:American Institute for Cancer Research

AICR’s mailing address:1759 R Street NW, Washington, DC 20009

AICR’s telephone number:202-328-7744

AICR’s identification:A not-for-profit organization under Section 501(c)(3)of the Internal Revenue Code

AICR’s tax-exempt IRS number:52-1238026For further information, contact AICR’s Estate PlanningDepartment at the number below.

Prepared by the American Institute for Cancer Research,December 1998Latest Revision, May 2003

The American Institute for Cancer Research supports researchand provides public education in the area of diet, nutrition andcancer. For free publications, to reach the Institute’s NutritionHotline or to make a memorial donation, call toll-free or write:

American Institute for Cancer Research1759 R Street, NW

P.O. Box 97167Washington, DC 20090-7167

1-800-843-8114 or 202-328-7744

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© 1998 American Institute for Cancer Research

E35-WL/F47

“Stopping cancer before it starts”