Tips to Weight Loss Success

1 Get more tips at NHLBI s "Aim for a Healthy Weight " Web page call the NHLBI Health Information Center at (301) a SMART planner!SMART means being Specific,Measured, Appropriate,Realistic, and Time-boundabout what you plan to example, if your goal is toincrease your physical activity,then write down the type ofactivity you plan to do, howmany times you can realistical-ly do it each week, and for howlong each time. Start withsmall, short, and easier goals,and work your way up. Make yourself an offeryou can t refuse. Before starting to reach your nextgoal, offer yourself a promise likethis, "If I reach my goal this (day,week, month), I will treat myselfto a well-deserved (Fill in areward here, but not a foodreward.)

2 " Think of somethingyou want, such as an afternoonoff, a massage, a movie, or even adeposit toward a larger creative, set up rewards foryourself frequently, and makesure you give them to yourselfwhen you reach your your (food)checkbook. Keep a diary of what you eatand how much physical activityyou get each day. Then, at theend of each week, record yourweight in the same diary. Youand your health provider canuse this information to adjustyour eating and physical activi-ty plan to find the best way toreach your an eye on the size! Did you know that we eat mostof what is on our plate, no mat-ter what the size of the plate?

3 When at home, try using smallerplates; they will help you takesmaller portions. When eatingout, share an entr e! Studiesshow that portions today areoften super-sized enough fortwo or more people to share. toWeight loss DEPARTMENT OF HEALTH AND HUMAN SERVICESN ational Institutes of HealthNational Heart, Lung, and Blood InstituteUSE THE FORM ON THE OTHER SIDE OF THIS SHEET TO CREATE YOUR OWN Weight & HEALTH PROFILE Am I full yet? The question may takelonger to answer thanyou think. It takes 15minutes or more forthe message thatwe re full to get from ourstomachs to our brains.

4 So take a few minutes beforedigging in for that next trouble feeling full?Eight glasses (8 ounces each) or more of water or other non-caloric beverages daily fills youup and keeps you , vegetables and fruits canhelp you feel fuller, especiallywhen eaten raw. How much is enough activity? You need to get at least 30 minutes of moderate physicalactivity per day, most days ofthe week to help burn up extracalories. But give yourselfcredit for the activities thatyou re already doing. Commonactivities such as climbingstairs, pushing astroller, gardening,and walking allcount as physicalactivity.

5 Just make sure you doenough of them. Your Weight and Health ProfileName _____ Date _____Age _____Gender _____Height _____Weight _____Your Body Mass Index (BMI) _____Your BMI Classification _____ Underweight (BMI less ) Normal Weight (BMI ) Overweight (BMI 25 ) Obesity I (BMI 30 ) Obesity II (BMI 35 ) Extreme Obesity (BMI greater than or equal to 40)Your Current Health Conditions that place you at very high risk:(check all that apply) Coronary heart disease (CHD) Other atherosclerotic diseases (peripheral vascular disease, abdominal aortic aneurysm, or symptomatic carotidartery disease Type 2 diabetes Sleep apneaNote:Other conditions such as osteoarthritis, gallstones, and gynecological abnormalities also increase health Risk Factors associated with overweight or obesity:(check all that apply) High blood pressure (hypertension) High LDL cholesterol Low HDL cholesterol High blood sugar Age greater than 45 years for men.)

6 Greater than 55 years for womenYour Disease Risk:Based on your BMI, waist circumference, current disease, and risk factors, your risk for premature death or developingheart disease, diabetes, or other conditions is: Low Increased High Very High Extremely High Your Level of Readiness for Weight loss : Not ready Ambivalent Ready to take actionYour Prescription: Weight loss (needed if you re obese; or overweight with a high waist circumference and have two or more risk factors). Only for people who are ready to take action.

7 Weight maintenance/Prevent further Weight gain(recommended if you re overweight, don t have a high waist circumference, and have less than 2 risk factors)Your Weight loss Goals:(if applicable)Goal Weight : _____ (a Weight loss of 5-10 percent of initial Weight is recommended) Goal Date: _____ (a Weight loss of 1-2 pounds per week is recommended)Your Plan: Lifestyle Therapy (diet, physical activity, and behavior therapy recommended for 6 months) Weight loss Drugs(an option if Weight loss of 1 is not achieved after 6 months of lifestyle therapy) Surgery(an option with severe obesity and other diseases when lifestyle therapy and/or Weight loss drugs have failed) SEE THE OTHER SIDE OF THIS SHEET FOR tips TO Weight loss Success Your Waist Circumference _____High Risk Waist Circumference_____ Men: greater than 40 in.

8 (greater than 102 cm) Women: greater than 35 in. (greater than 88 cm) Cigarette smoking High triglycerides Physical inactivity Family history of premature CHDN ational Institutes of Health National Heart, Lung, and Blood InstituteNIH Publication No. 02-5210 November 2002