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Strive for a Healthy Weight

Strive for a healthy weight. Managing your weight helps you stay healthy now and in the future.
 

What's Important to Know?

Maintaining a healthy weight can help you feel good and have energy to do the things you want to do. It can also help you prevent and manage many chronic diseases and conditions. Obesity increases your risk for diabetes, high blood pressure, cholesterol problems, heart disease, gallbladder disease, female health disorders, arthritis, some types of cancer, and sleep apnea. If you currently have a higher body weight, losing as little as 5-10% of your current weight can lower your risks for these diseases.

Body mass index (BMI) is a useful screening tool for adult overweight and obesity. Using a BMI Calculator may help you learn about your degree of risk and care options. Body weight is linked to energy balance. There are complex factors that affect your weight and your energy balance, which can be thought of as calories in and calories out. These factors may be from a person’s body, mind, environment, and society. Weight management focuses on some of the factors within your control like:

  • Adjusting your daily calorie intake.
  • Adjusting your daily activity level.
  • A combination of both.

Image of healthy diet and exercise equipment


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When Striving to Maintain a Healthy Weight, Remember to:


  1. Make a commitment. Start by writing down the reasons you want to manage your weight. Focus on the many benefits you could experience including improved sleep, better mood, decreased pain, improved blood pressure or blood sugar.
  2. Gradually adopt healthy lifestyle habits. Make 1-2 small changes at a time so you can continue with them long-term. 
    • Move more and sit less during your day. Try to include at least 2½ hours each week of moderate-intensity activity that makes you breathe a little harder and sweat.
    • Eat when you are hungry, pay attention to when you are full, and seek satisfying foods that you enjoy, such as vegetables and fruit for fiber and lean protein options.
    • Use herbs and spices so you can gradually reduce excess salt, sugar, and dietary fat.
    • Drink enough water to help your body function properly. Drinking 9-13 cups of fluid each day is recommended for most adults.
  3. Develop connections with others and look for purpose and meaning in your life. Do activities that satisfy your social, emotional, and spiritual needs to enhance your overall wellbeing.

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Want to Know More?

If you want to learn more about managing your health and weight, talk with your VA health care team. For tools, resources, and programs to help you achieve a healthy weight, talk to a member of your facility’s MOVE!® Weight Management Program team. They can also help if you have questions about making a healthy living change.

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Resources

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