TIPS AND
TOOLS FOR
WEIGHT
MANAGEMENT
THE COMMUNITY CARE STEPS OF HOPE WELLNESS PROGRAM
I was built like an
athlete when I was a
teenager and in my
twenties. If anyone
ever mentioned
anything about me
getting fat I would
always tell them, “I
am never going to
get fat. I have good
genes!” Both my dad
and my grandfather
were thin.
However, when I got
a job and didn’t have
time to run up and
down the basketball
court all day, I began
gaining weight. I
couldn’t believe it, or
should I say I didn’t
want to admit it.
That was just the
beginning of my weight problem. Two years ago, my doctor told me that
because my mom is diabetic and my dad’s sister has diabetes too, plus being
an African-American male, I was at “high-risk” for adult-onset diabetes if I didn’t
get my weight under control.
I started to think about how much I want to see my daughter graduate and
get married and teach my grandkids how to play basketball. So I talked to my
doctor. Together we made a plan that includes healthy eating and exercise.
And except for the occasional Girl Scout cookie, I’ve been able to stick with it.
I lost almost 85 pounds and I’m not done yet. My daughter helps me - we’ve
started riding bikes and taking hikes together. She’s eating better and getting
in shape with me.
I’m learning to manage my weight. I’m still tempted by those Girl Scout cookies
but I limit myself to two. I want to be healthy way more than I want to eat a
whole box of Tag-alongs!
TABLE OF CONTENTS
Pages
Are you at a healthy weight for your height?
4
Losing Weight: Getting Started
5-6
How much do you really eat?
7-8
Nutrition Facts Labels Are Your Friends9
Keeping Track is Key
10-11
Food Diary 12-13
Do you have diabetes?
14
of
steps
hope
© 2010 Community Care Behavioral Health
Are you at a healthy weight for your height?
Body Mass Index (BMI) is a number that is often used to determine if a person’s weight is “healthy” or
“unhealthy.” Your doctor may use this term. The BMI is a ratio of a person’s weight to height. Use the
table below to estimate your BMI. Find your height in inches and then move across to your right until
you are in the column with the number nearest your weight. Your estimated BMI is at the bottom of
that column. For example, if you are 5’8” tall and weigh 150 pounds, your BMI is 23.
Height
Weight in pounds
4’10” (58”)
91
96
100
105
110
115
119
124
129
134
138
143
148
153
158
162
167
4”11” (59”)
94
99
104
109
114
119
124
128
133
138
143
148
153
158
163
168
173
5” (60”)
97
102
107
112
118
123
128
133
138
143
148
153
158
163
168
174
179
5”1” (61”)
100
106
111
116
122
127
132
137
143
148
153
158
164
169
174
180
185
5’2” (62”)
104
109
115
120
126
131
136
142
147
153
158
164
169
175
180
186
191
5’3” (63”)
107
113
118
124
130
135
141
146
152
158
163
169
175
180
186
191
197
5’4” (64”)
110
116
122
128
134
140
145
151
157
163
169
174
180
186
192
197
204
5’5” (65”)
114
120
126
132
138
144
150
156
162
168
174
180
186
192
198
204
210
5’6” (66”)
118
124
130
136
142
148
155
161
167
173
179
186
192
198
204
210
216
5’7” (67”)
121
127
134
140
146
153
159
166
172
178
185
191
198
204
211
217
223
5’8” (68”)
125
131
138
144
151
158
164
171
177
184
190
197
203
210
216
223
230
5’9” (69”)
128
135
142
149
155
162
169
176
182
189
196
203
209
216
223
230
236
5’10” (70”)
132
139
146
153
160
167
174
181
188
195
202
209
216
222
229
236
243
5’11” (71”)
136
143
150
157
165
172
179
186
193
200
208
215
222
229
236
243
250
6’ (72”)
140
147
154
162
169
177
184
191
199
206
213
221
228
235
242
250
258
6’1” (73”)
144
151
159
166
174
182
189
197
204
212
219
227
235
242
250
257
265
6’2” (74”)
148
155
163
171
179
186
194
202
210
218
225
233
241
249
256
264
272
6’3” (75”)
152
160
168
176
184
192
200
208
216
224
232
240
248
256
264
272
279
BMI
19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35
Source: Evidence Report of Clinical Guideline on the Identification, Evaluation, and Treatment of Overweight
and Obesity in Adults, 1998. NIH/National Heart, Lung, and Blood Institute (NHLBI)
Page -4-
Losing Weight: Getting Started
How much weight should I try to lose?
Aim to lose 7% of your starting weight. That amount has many health rewards. It is
do-able for most people. Do you want to lose more than that? Aim to lose 7% first. Then,
if you’re still overweight, set a new weight goal.
Here’s how to figure out your weight goal:
1. Multiply your starting weight by .07
Starting weight ____ pounds
x .07
= ____ (This number is the number of pounds to lose)
2. Subtract the number of pounds to lose from your starting weight
Starting weight ____ pounds
- ____ Number of pounds to lose
= ____ YOUR GOAL WEIGHT
Keep a log or graph of what you weigh. Weigh yourself on the same day of the week
and at the same time of day. For example: Weigh yourself every Monday at 8 a.m.
What is the best way to lose weight?
Many things affect adult body weight, such as:
• Age and family background
• Eating and activity habits as a child
• Eating and activity habits now
You can’t change your age or your family background. You can’t change your childhood.
But you can change your eating and activity habits now.
When you change your eating and activity, you change your “energy balance.” Energy
balance works like a see-saw. The energy you take in by eating is on one side. The
energy you use up by being active is on the other. Both types of energy are measured in
calories. If one or both change, the see-saw will tip.
• What if you don’t change your eating or activity? Your weight will stay the same.
• What if you eat more calories and/or are less active? You will gain weight.
• What if you eat fewer calories and/or are more active? You will lose weight.
To lose weight, it’s best to change both sides of the balance. That is, eat fewer calories
and be more active. Start by cutting calories. Then add in more activity.
Page -5-
How many fewer calories should I eat?
Aim to eat 500 to 1000 fewer calories per day. That will help you lose about 1 to 2
pounds per week. Slow, steady weight loss is safe. It also makes it easier to keep the
weight off.
Focus on fat first. Fat contains more than twice as many calories as the same amount of
protein, sugar, or starch. Cut down on fat to save calories. Eating less fat is also better
for your heart.
Do your best to stay at or under the daily calorie goal below. A calorie is a measure
of energy.
If your Starting Weight is:
Your Daily Calorie Goal should be:
174 pounds or less
1200
175-219 pounds
1500
220 pounds or more
1800
Over time, you can adjust these goals based on how much weight you lose.
What if I lose less than 1-2 pounds per week on average?
• Lower your daily calorie. Don’t go below 1,000 calories per day unless you talk with
your doctor.
• Add more minutes of walking or other physical activity.
What if I lose more than 1-2 pounds per week on average?
• Raise your daily calorie goal a little.
How can I stay at my calorie goal?
Use one of the three methods below. All three have been proven to help people lose
weight.
• Keep track of the calories in everything you eat and drink every day. Stop eating
when you reach your goals.
• Follow a healthy meal plan based on your goal.
• Use meal replacements to replace one or two of your meals. For the other meal(s),
keep track of calories. Stop eating when you reach your goal.
Page -6-
How much do you really eat?
What does a teaspoon of margarine look like? How about a half-cup of pasta?
Health experts consider those amounts to be one “serving” of those foods. But most
Americans don’t know what those amounts look like. Most of us eat more than we think
we do.
What’s the best way to know how much you really eat?
Weigh and measure your food. Over time, you will learn what different amounts look
like. Another way is to compare food servings to everyday items. This is shown below.
Seven Ways to Size Your Servings
Look at the chart below. One serving is in the left column. What it looks like is in the
right column.
One Serving
Looks Like
3 ounces of cooked meat or poultry, without skin or
bones
A deck of playing cards
3 ounces of cooked fish
A checkbook
A medium apple, orange, or peach
1 cup (1 ounce) of ready-to-eat cereal (amount
varies by brand)
1 cup of salad greens
A baseball or tennis ball
½ cup of cooked rice or pasta
½ cup of chopped fresh or canned fruit
½ cup of cooked vegetables or dried beans
½ cup of ice cream
½ baseball or ½ tennis ball or a
computer mouse
2 tablespoons of salad dressing
2 tablespoons of peanut butter
A ping-pong ball or golf ball
1 ½ ounces of cheese
4 stacked dice
A 9-volt battery
1 teaspoon of margarine
A postage stamp the thickness
of your finger
Page -7-
It’s All In Your Hands
Another “handy” way to judge how much you eat is to use your hand. Measure the foods
below in the amounts given. Use measuring cups, measuring spoons, and a food scale.
• 1 teaspoon of soft margarine
• 1 tablespoon of salad dressing
• 1 ounce of nuts (use a food scale)
• 1 ounce of chips or pretzels (use a food scale)
• ½ cup of chopped fresh fruit or vegetables
• ½ cup of cooked cereal, rice, or pasta
• 1 cup of ready-to-eat cereal
• 3 ounces of cooked fish, poultry, or meat (remove skin, bones, and visible fat)
(use a food scale)
Compare the amounts above with the parts of your hand below. Fill in the blanks.
• My thumb tip (from the knuckle to the end) is the size of ___ teaspoon(s).
• My entire thumb is the size of ___ tablespoon(s).
• My cupped hand holds:
• ____ ounce(s) of nuts
• ____ ounce(s) of chips or pretzels
• ____ cup(s) of chopped fruit or vegetables
• ____ cup(s) of ready-to-eat cereal
• My clenched fist is the size of ___cup(s).
• My palm (not including fingers) is the size of ____ ounces of cooked fish, poultry
(no skin or bones), or meat (no bones).
Source: Information provided by the University of Pittsburgh Obesity and Nutrition Research Center (grant
DK046204 from the National Institutes of Health, National Institute of Diabetes and Digestive and Kidney
Diseases).
I know that I’m never going to be a size 2 and
I’m OK with that. I just want to get to a healthy
weight for my age and height - and maintain it.
I want to have enough energy to keep up with
my kids.
Eating better and exercising has helped me
feel better about myself. I look forward to a long
and happy life with my family.
Page -8-
Nutrition Facts Labels Are Your Friends
Nutrition Facts labels can help you lose weight. Choose foods with less fat and fewer
calories. Here’s how to read a Nutrition Facts label:
Look at the Serving Size.
This is considered one
serving. This may or may
not be how much you ate.
Look at the Servings Per Container.
Did you eat the whole container?
If so, you ate that many servings.
Look at the Calories.
A calorie is a measure of
energy. The label gives the
calories in one serving.
How much did you eat? Did you eat more than one serving? If so, you ate more calories
than the numbers shown on the label per serving. Did you eat less than one serving? If
so, you ate fewer calories than the numbers shown on the label per serving.
Use the Nutrition Facts label to the
right to answer these questions.
(The answers are below.)
1. If you ate 8 ounces of this food,
how many calories did you eat?
_____________
2. If you ate the whole container,
how many calories did you eat?
_____________
Answers: 1. 560 calories, 2. 1,120 calories
Source: Information provided by the University of Pittsburgh Obesity and Nutrition Research
Center (grant DK046204 from the National Institutes of Health, National Institute of Diabetes and
Digestive and Kidney Diseases).
Page -9-
Keeping Track is Key
Keeping track of calories has been proven to help people lose weight. Keeping track
is like using a checkbook. You write down the calories you “spend” every time you eat.
Your goal is like a budget.
Here’s how to keep track of the calories you eat:
1. Write down everything you eat and drink every day. Do this as soon as you can
after eating each item using a Food Diary.
• Use one line for each food and drink.
• Spelling is not important. What is important is to:
• Be correct about amounts. At first, weigh and measure everything. See the
back of this sheet for details. Over time, you will learn what food amounts look
like.
• Be complete, include everything. Don’t forget what you add to foods.
Examples: margarine on toast and sugar in coffee.
• Be honest.
2. Write down the calories in each item.
• Look up the foods in a Calorie Counter, which lists the calories in foods. Some
Counters are books. Others are found on the Internet. Two are:
• The Calorie King® Calorie, Fat, and Carbohydrate Counter
• http://www.myfoodapedia.gov/
• Compare how much you ate with how much is in the Counter. For example, you
ate 2 cups of cereal. The Counter lists 1 cup of cereal. So, you ate twice as many
calories as listed.
• Record the number of calories you ate.
3. During the day, subtotal the calories. Adjust what you eat and drink the rest of the
day to stay within your goal.
4. At the end of each day, add up the calories. Did you stay at your goal? If not, look
at your record. What could you have done differently to stay at your goal? Plan to
use tomorrow what you have learned today.
Weighing and Measuring Foods
How much do you really eat? To be sure, weigh and measure each item. You can find
the tools you need in most large food or discount stores.
Page -10-
Solid foods:
• Use metal or plastic measuring cups and spoons.
• Level the food before you record the amount.
Liquids:
• Use a glass measuring cup.
• Read the amount at eye level.
Meat, poultry, fish, and cheese:
• Use a food scale that weighs in ounces.
• Before weighing, cook the food and remove any parts you won’t eat (such as skin
and bones). Four ounces of raw meat, poultry, or fish equals 3 ounces cooked.
Three ounces of cooked meat, poultry, or fish is about the size of a deck of cards.
Try to complete the sample Food Diary below. Look up each food in a counter. Write
down the calories for the amounts given. Total the calories. Compare your total with the
ones at the bottom of the page.
Time
Food
8 a.m. Fried eggs made with butter
Serving Size
2 large
Bacon
2 thin slices
White toast
2 slices
Butter
2 pats
Hash browns
1 cup
Orange juice
Small glass (4 oz.)
Calories
Comments
Ate at the diner
TOTAL CALORIES
Do you have questions about keeping track of the calories you eat? Talk with your
health coach.
Total Calories: 964. Note: Your answer may vary depending on the Counter you use.
Source: Information provided by the University of Pittsburgh Obesity and Nutrition Research Center (grant
DK046204 from the National Institutes of Health, National Institute of Diabetes and Digestive and Kidney
Diseases).
Page -11-
Food Diary
Name: ________________________________________ Date: _____/______/______
Time
Food
Serving Size
Calories
Comments
TOTAL CALORIES
Source: Information provided by the University of Pittsburgh Obesity and Nutrition Research Center (grant
DK046204 from the National Institutes of Health, National Institute of Diabetes and Digestive and Kidney
Diseases).
Page -12-
Food Diary
Name: ________________________________________ Date: _____/______/______
Time
Food
Serving Size
Calories
Comments
TOTAL CALORIES
Source: Information provided by the University of Pittsburgh Obesity and Nutrition Research Center (grant
DK046204 from the National Institutes of Health, National Institute of Diabetes and Digestive and Kidney
Diseases).
Page -13-
Do you have diabetes?
If your answer is “yes,” you may still take part in the Steps of Hope Weight
Management Program. However, it will be important for you to talk to
your doctor who prescribes your diabetes treatment plan (medicine, diet
restrictions, etc.) about the program.
People with diabetes have to maintain a special balance between weight,
diet, and activity (exercise) with their diabetes medicine. In other words,
changes in your food intake may require a change in your medicine or
activity level. Changes to your activity level (exercise) may also require a
change in your medicine or food intake. Changes to your weight may also
require changes.
It is important for you to talk to your doctor about the number of
calories or carbohydrates you should eat when trying to manage your
weight. The diet information we send to members is on counting calories.
If your doctor prefers you to be on a carbohydrate count diet, please let us
know. We will send you information on this type of diet.
It is also important for you to discuss your exercise plan with your
doctor. We recommend walking. If you are not able to walk, please let us
know and we will send you other suggestions for exercise.
Page -14-
Community Care Steps of Hope Program
339 Sixth Avenue, Suite 1300
Pittsburgh, PA 15222