Managing Your Weight

woman celebrating on a scale

Take the Managing Your Weight quiz.

Test your knowledge about tips and techniques for managing your weight.

If you are overweight or obese, the health benefits of losing weight through diet and exercise include:

All of the answers are correct. However, the best answer is "All of the above". While weight loss may prevent or delay serious health conditions, weight loss also lowers your risk for heart disease, decreases insulin resistance and improves blood sugar levels.
If you are overweight or obese, even small amounts of weight loss have been shown to promote better health. A starting point for weight loss should be:

It is important to set realistic weight goals. Begin with small steps instead of choosing a weight loss goal that feels impossible. Losing 5 to 10% of your body weight can start you on your path to realizing health benefits. Studies show that losing even 5% of your body weight is associated with decreased insulin resistance and improved blood sugar levels.
In order to lose ONE POUND OF WEIGHT PER WEEK, you will need to decrease your calories EACH DAY by:

Theoretically, a deficit of 500 calories per day should promote one pound of weight loss per week. Here are the numbers: 500 calories x 7 days = 3500 calories = 1 pound of body fat.
One of the keys to controlling calories is controlling food portions. Based on The Plate Method for Meal Planning, non-starchy vegetables should fill up how much of the plate?

Non-starchy vegetables* are one of the healthiest food choices you can make, so go ahead and fill up half of your plate with non-starchy veggies! Non-starchy vegetables are low in calories, low in carbohydrate, and high in fiber. This means non-starchy vegetables can help you to feel more satisfied with your meal, but not lead to weight gain and high blood sugar. Aim for 1-2 cups of any non-starchy vegetables, raw or cooked. * Some people have medical conditions that can be worsened by a lot of raw or cooked non-starchy vegtables. So discuss this diet with your personal provider to be sure it is OK for you.
Which of the following meal planning tools can be used to help plan healthy balanced meals for weight loss?

All of the answers are correct. However, the best answer is "All of the above". All three meal planning tools can be used to help plan healthy balanced meals for weight loss. The Plate Method is a helpful tool for learning the basics of portion sizes and portion control. For more customized meal planning tools, use the Exchange Lists for Diabetes or Nutrition Facts Food Label.

©2007-2018 Collective work Martha Nolte Kennedy,
The Regents of the University of California.
All rights reserved.

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