Weigh Less

Why Weigh Less?
Personal motivation to eat smart and move more is different for every person. No matter what your motivation, whether it is to look better, feel better or have more energy, losing as little as 5 – 10% of your weight and keeping it off will benefit your health. Reducing excess weight reduces associated health risks which include:

• Heart disease
• Type 2 diabetes
• Cancers (endometrial, breast, colon)
• Stroke
• Liver and gallbladder disease
• Sleep apnea and other respiratory disease
• Joint problems
• Gynecological problems

How many calories do I need?

This table estimates the number of calories that you need each day. It is only an estimate. To lose one pound per week, decrease the calories that you need by 500 per day. For example, if you are a moderately active 45-year-old female, you need 1,500 calories a day to lose one pound a week. Start with that daily goal. If you are losing weight too rapidly, add 100 calories. If you are not losing weight, decrease it by 100 calories. Do not decrease your calories below 1,200.

1. Sedentary means a lifestyle that includes only the light physical activity associated with the typical day-to-day life. Moderately active means a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life. Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life. U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, D.C.: U.S. Government Printing Office, January 2010.

Download the resources below to help you Weigh Less:

Setting A SMART Goal – A guideline for setting a goal you can achieve.