Weight Loss

Parent Category: Operation Overhaul 2.0
BMI is a person's weight in kilograms divided by the square of height in meters. A high BMI can be an indicator of high body fatness. BMI can be used as a screening tool but is not diagnostic of the body fatness or health of an individual. To determine if a high BMI is a health risk, a healthcare provider would need to perform further assessments. These assessments might include skinfold thickness measurements, evaluations of diet, physical activity, family history, and other appropriate health screenings.

Weight loss goals start simple, 3% body weight loss. Example, a person weighing 220#, this would be 6.6#. Even a 3% body weight loss without regain, has been shown to improve health risk factors.


    1. Log your foods and beverages.
    2. Write down your goal and post it – make it visual.
    3. Practice Portion Control  Eating smaller portions of foods is one of the best ways to control calories and lose weight. Know your portion sizes. A plate of pasta or a 10-oz top sirloin is not one portion! Use a food scale.
    4. Eat Breakfast  Eating a healthy breakfast gets your metabolism started after a long nightly fast. People who eat breakfast are less likely to overeat later in the day, which reduces the total amount of calories consumed. Do not skip meals. When you are hungry, it is harder to practice portion control.
    5. Eat Slowly  It takes the brain 20 minutes to register that your body has had enough to eat. Slow down at meals to give your body time to recognize when it is full. Put the fork down between bites, and engage in conversation at meals. Take the time to enjoy your food and you will eat less.
    6. Don’t Drink Your Calories  With the exception of low fat milk, it is best not to drink your calories. Fluids do not fill you up as much as whole foods. An orange is more likely to fill you up than a glass of orange juice.
    7. Set Realistic Goals  Healthy weight loss should be gradual. Aim for no more than a 1-2 pound weight loss per week. Make gradual lifestyle changes over time, and you are more likely to stick with it. Be realistic and honest with yourself.
    8. Indulge Yourself  If you feel like a cookie, have one! Do not completely deny yourself the foods that you love. Practice portion control and moderation. You can have a cookie just don’t eat five!
    9. Exercise  Exercise does not always mean joining a gym. Make an effort to get extra steps throughout the day: take the stairs, park farther away, and get up during commercials of your favorite TV program. Find activities that you enjoy and will do frequently. For instance, play a sport with your kids or take the dog for a walk.
    10. Drink Plenty of Water  Sometimes people mistake thirst for hunger. Your body needs 6-8 glasses of water a day to stay hydrated and prevent fatigue. Make an effort to drink frequently throughout the day.
    11. Fill Up With Fiber  Fruits, vegetables, and whole grains (whole wheat bread, brown rice, and whole grain pasta) provide fiber, which will fill you up so you will eat less. Aim for a least 5-9 servings of fruits and vegetables each day and at least three 1 oz servings of whole grains.
    12. Be Committed to a Lifestyle Change

People who have lost weight and kept it off successfully are those who are committed to permanent lifestyle changes that include a healthy diet and regular physical activity.

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