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Ready to lose weight? Five steps to get you started! The average American is bombarded with media images and advertisements promising quick, easy ways to lose weight: "Lose 20 pounds in two weeks with Fat Melter!"; "Get a perfect body just by taking Skinny Pills." Many of these products are ineffective and may even be harmful to your health. Diets come and go, but one strategy for reaching a healthy weight remains tried and true: Adopt a lifestyle that includes a nutritious, balanced diet and regular exercise. 
Take control todayAccording to the National Center for Health Statistics, approximately 66 percent of American adults are either overweight or obese. A combination of genetics, poor diet and a lack of physical activity causes many adults to gain extra pounds. If you're unhappy with your weight and want to improve your lifestyle, take action to achieve and maintain a healthy weight. You can help ward off certain weight-related complications, including high blood pressure and diabetes. Here are five steps to get you started. 1Settle on a number. Your health care professional can determine a healthy weight for you. This number may not be your ideal weight, but it can help you establish sensible goals. For many adults, the effort needed to lose those extra pounds is not extreme. However, with any weight-loss program, it's important to focus on long-term goals rather than overexerting your body by exercising too strenuously, eating too little or losing weight rapidly. 2Keep portions in check. It's a common assumption that to lose weight you need to say goodbye to your favorite foods. The truth is that you can still eat a variety of foods, but in moderation. To lose weight, you may need to reduce portion sizes and increase physical fitness to burn calories. 3Stay on the go. An active lifestyle – one that includes a consistent exercise regimen – can help shed extra pounds. Exercising regularly may also reduce the risk of certain diseases and cancers. If you haven't exercised before, a fitness professional can help you establish a routine that fits your interests. 4Watch out for diet-busters. Certain foods and drinks, such as processed baked goods, soft drinks and fried foods, are loaded with unhealthy calories. If you're craving a bag of cookies or potato chips, try reaching for fresh fruit and vegetables, unbuttered popcorn or whole-grain crackers instead. 5Once you achieve a healthy weight, develop a system to maintain it. Your health care professional can help you create a plan for eating right, exercising and keeping the weight off. Looking for more? HealthEast Care System offers several programs to help you develop a healthier lifestyle, including programs for adults and families. Talk to your HealthEast clinician for more information, or click here to learn more about Ways to Wellness. Do you know your BMI?
Your body mass index (BMI) is an assessment of your weight compared to your height. This figure classifies your weight as underweight, normal, overweight or obese. To calculate your BMI, divide your weight in pounds by your height in inches squared, then multiply that figure by 704.5.* Check out HealthEast's BMI calculator. In general, a BMI between 25 and 30 is considered overweight. A BMI of 30 or greater indicates obesity. * Source: American Obesity Association, www.obesity.org.
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