Healthy Weight
A d u l t We i g ht M a n a g e m e nt
W
eight management is long-term
lifestyle change to lose weight
and to maintain the loss. Weight
management focuses on making diet changes
that promote slow and steady weight loss. It
takes a balance between a healthy diet and
physical activity.
There are two ways to find out if your
weight is healthy.
1. Body Mass Index
BMI or body mass index is an easy,
quick way to tell if you are at a healthy
weight, overweight or obese.
Why is a Healthy Weight Important?
Ask your doctor what your BMI is or use
this calculator:
www.cdc.gov/healthyweight/assessing/
bmi/adult_bmi/english_bmi_calculator/
bmi_calculator.html
Reaching and maintaining a healthy weight has
many benefits:
BMI Classification
Underweight
Normal Weight
Overweight
Obesity Class 1
Obesity Class 2
Extreme Obesity Class 3
Being overweight and obese increases your risk
for heart disease, high blood pressure, stroke,
type 2 diabetes, cancer, osteoarthritis, sleep
apnea, and reproductive problems.
• Feeling better
• Improving symptoms of depression
• Improving self-esteem and body image
• Having more energy
• Reducing risk or preventing the development
of diabetes, cancer or heart disease
Short-term or fad diets
can promote weight loss
but you will quickly regain
when you go off the diet.
Choose a plan you can
stick to for the long-term.
Is My Weight Healthy?
• Reducing stress on your joints
• Moving easier
• Sleeping better
• Breathing better
BMI
<18.5
18.5 – 24.9
25 – 29.9
30 – 34.9
35 – 39.9
Over 40
2. Measure Your Waist
Waist circumference can be used to
estimate abdominal or belly fat. More fat
around or above the waist rather than
the hips increases your risk for developing
diabetes and heart disease.
High Risk Waist Measurements
Men
40 or more inches
Women
35 inches or more
How to Manage Your Weight the
Healthy Way
If you are at a healthy weight, set a goal to
not to gain.
A health coach can help you
meet your healthy lifestyle goals
If you are overweight or obese, set a realistic
weight loss goal of 1 to 2 lbs per week or a
goal of between 5% and 10% over 6 months.
Call an IEBP Professional
Health Coach at 888-818-2822
Disclaimer: This material is for informational purposes only and should not be used to
replace professional medical advice. Always consult your physician before beginning
a new treatment, diet or fitness program. This information should not be considered
complete, nor should it be relied on in diagnosing or treating a medical condition.
Healthy Weight
Lifestyle Changes
Helpful Websites
Aim for a Healthy Weight
National Heart, Lung and Blood
Institute
www.nhlbi.nih.gov/health/
educational/lose_wt
Nutrition Information for You
www.nutrition.gov/
weight-management
USDA Food & Nutrition
Information Center
fnic.nal.usda.gov/consumers
Centers for Disease Control
www.cdc.gov/healthyweight
Choose My Plate
www.choosemyplate.gov/
weight-management-calories/
weight-management.html
Optum Health
www.myoptumhealth.com
TML MultiState IEBP
www.iebp.org
Make the commitment to invest in your
health and make permanent lifestyle changes.
Understand that changing or making new
habits will take time. A successful weight loss or
maintenance program involves a combination of
diet, exercise or activity and behavior change.
In addition to diet, exercise and behavior
change, talk to your healthcare provider
about prescription medication and/or
weight loss surgery.
Eating Habits or Diet
Short-term or fad diets can promote weight loss
but you will quickly regain if you go off the diet.
Choose a plan you can stick to for the longterm. Here are some tips to get started:
• Limit or reduce portions
• Reduce calorie intake
• Drink more water and less sugar-sweetened
drinks
• Eat fruit and vegetables
• Prepare more meals at home and eat out less
often
• Limit or avoid fried foods
Physical Activity
• Spend less time being sedentary - being
active will burn excess calories to promote
weight loss or prevent weight gain.
• Find activities or exercise you enjoy doing
• If you have not been exercising or have been
sedentary, start slow to avoid injury.
• Aim for 30 minutes per day of moderate
activity to start.
• Break up your activity or exercise into smaller
sessions if you cannot do 30 minutes. For
example, try three 10 minute sessions.
Behavior
• Set small achievable, measurable goals.
• Keep track. Weigh yourself on a regular basis.
Keep a food & activity log.
Health Fact Sheets
•Eat Right and Exercise
•Healthy Eating
•Managing Holiday Stress
•Depression
Healthy Living Guides
•Healthy Eating
•Bariatric Surgery
•Depression
•Stress Management
•Sleep Guide
•Weight Management
Other Options
Information to Share with Your
Healthcare Provider
It is very important that you check with
your healthcare provider before starting
any diet and exercise program. Your
provider can tell you what types of weight
loss programs and physical activity are
appropriate based on your health history
and current health status. It is especially
important if you have any of the following
conditions:
• Diabetes
• High Blood Pressure
• High Cholesterol
• Personal or family history of heart
disease
• Current Tobacco User
• Arthritis and or chronic neck, back
pain, hips, knee or other joint pain, or
physical disability.
• And/or if you are unsure of your current
health status or have any concerns that
exercise might be unsafe for you.
If you are working with a professional
health coach, share their suggestions with
your healthcare provider.
Questions to Ask Your Healthcare
Provider
• Identify high risk situations. Learn your cues
or triggers that promote overeating.
• Manage stress. Many people eat when they
feel stressed or bored, learn new ways to help
with stress that does not involve food. Try going
for a walk, reading or meditating instead.
• Reward success, but not with food. Celebrate
meeting small weekly or monthly goals.
• Develop a positive support system that
include family, friends or co-workers.
• Is my weight a healthy weight?
• What should my weight be?
• What does my BMI mean?
• Is it okay to add exercise to my weight
management plan?
• Could weight loss drugs help?
• Is weight loss surgery an option?
• What should I do if I experience any
symptoms like chest pain or dizziness
while exercising?
• Will my medications need to be
adjusted as I lose weight?
Reading Level 7.7 | Revised 8/28/2015 | Page 2