Weight Control

To control your weight, you need to balance the calories you consume from food with the calories you use for activities. To lose weight, you need to take in fewer calories than you expend during the day.

Reducing the portions you eat, along with the amount of sugar, fat and alcohol you consume, is a healthy way to lose weight.

You need to eat the right kinds of foods to maintain a healthy weight or lose weight. You also need to eat the right amount of food at each meal. One serving may be smaller than you expect:

• A serving of meat is about 3 ounces, the size of the palm of your hand or a deck of cards.
• A serving of chopped vegetables or fruit is 1/2 cup, or about a rounded handful.
• A serving of peanut butter is 2 tablespoons, about the size of a golf ball.

To prevent weight gain as you age, decrease the number of calories you eat and drink and increase your activity. Many doctors use the Body Mass Index (BMI) chart to determine if a person’s weight is healthy. If you are overweight, have a chronic disease or take medication, talk to your doctor before starting a weight-loss program.