• Over 67 percent of American adults (age 20 and older) are overweight or obese.
• Over 34 percent of American children (ages two to 19) are overweight or obese.
• Over 112,000 deaths are caused by obesity each year.
• Genes may play a role in your weight, but environmental factors often have a greater impact.
• Even losing just a small amount of weight can improve your health.
• Fad diets often let you lose weight quickly, but they usually don’t work as a long-term solution.
• Exercise and healthy eating are the best way to successfully manage your weight.

Portion size vs. serving size

You’ve heard about portion size and serving size, but did you know they are not the same? Serving size is a measurement of a recommended amount of a specific food. Portion size is the amount of food you choose to eat. You can find serving sizes in the nutritional facts label found on food labels. Reading nutritional facts label can be tricky. You may take a look and think "Great! This bag of chips is within my recommended limits," but what will your portion size be? You have to multiply all of the nutritional facts by the how many portions you have had. Now, it’s a completely different story. Those chips may have jumped from 20 carbohydrates to 60 because your portion size was three times the serving size. Most nutritional food labels will tell you how many serving sizes the package contains.

Can you spot a serving size?

• 3 ounces meat/fish = the size of a deck of cards
• 1 ounce cheese = the size of four dice
• ½ cup pasta = the size of a tennis ball

What is a healthy weight range?

You are told that you should keep your weight within a healthy range, but what does that mean? A simple way to know if your weight is healthy is to determine your body mass index, or BMI. BMI is the measure of your weight in relation to your height. To calculate your BMI use this simple calculation: BMI = Weight ÷ height in inches ÷ height in inches again × 703*. Or use the BMI calculator. A healthy BMI is between 18.5 and 24.9. Find your BMI below and see what range you fall into.

*For adults only; Children’s BMI is calculated differently. Talk to your child’s doctor is you have any questions.

Emotional eating

Emotional eating is eating for reasons other than hunger and can hinder your weight loss plan. Stress, sadness, boredom and depression can all lead to emotional eating for some people. It is important to realize that you are using food as a crutch in order to overcome these feelings. How can you be in charge of your emotional eating?

Follow these tips.

1. Reduce your stress and fill your time with activities you enjoy. Try yoga, go for a walk or meditate.
2. Ask yourself if you are really hungry and wait a little while to see if the craving will pass.
3. Write down what you eat and when. You may see a pattern.
4. Remove unhealthy foods from your home.
5. If you are going to eat, eat healthy.
6. Get enough sleep.
7. Get support. Whether it’s a family member, friend or doctor, talk to someone about what you are going through.

Exercise

Get your heart pumping with an aerobic activity at least 30 minutes four or five times a week. This includes walking, riding a bike, jogging or using an elliptical machine. If you are just starting to get back into the habit of exercising, 30 minutes may be too much. Start off slowly and increase your minutes when you feel you can handle more.

Increase your flexibility and stretch often, especially before and after exercising, to expand your muscles and avoid injuries. Stretch five to ten minutes, several times a week. Yoga and pilates are also great ways to improve your flexibility.

Goal setting

When you make the healthy choice to lose weight, setting goals is important. Don’t focus on shedding the pounds quickly, focus on diet and exercise changes that become long-term routines that lead to long-term weight loss. Here are some tips to make the most out of your goals:

1. Set specific goals. "I want to lose weight" is not specific. Try "I want to lose one to two pounds each week."
2. Be realistic. Don’t reach too high. Take baby steps to achieve attainable goals.

If you mess up, forget about. No one is perfect. If you ate a brownie, don’t get mad at yourself; go work it off at the gym.

Build strong and healthy muscles with strength-training exercises such as:

Squats

1. Stand with feet shoulder width apart.
2. Slowly lower your body, as though you are sitting in a chair. If you can't go down that low, go as low as you can.
3. Return to standing position, keeping your back straight the whole time.
4. Repeat the movement 10 to 15 times, performing one to three sets.
5. Stretch your quadriceps and hamstrings after each set or after your final set, spending at least 10 to 15 seconds on each stretch. Rest 30 to 60 seconds in between sets.

Wall Push-ups – works your upper body

1. Stand at a full arm’s length away from the wall.
2. Place your hands on the wall at shoulder height and a little wider than your shoulders.
3. Lean forward toward the wall, keeping your elbows tucked in.
4. Return to your starting position.
5. Repeat the movement 10 to 15 times, performing one to three sets.

Talk to your doctor about an exercise program right for you.

Recipes

One way to eat healthy is to cook healthy. I know what you’re thinking, "if it’s good for me, it can’t taste good," but that is definitely not the case. Check out these yummy heart-healthy recipes from Providence and delicious sampler recipes (PDF) from the American Diabetes Association.

Resources

If you need help losing weight check out our weight management classes for members in the Portland metro area and learn how to be reimbursed for weight management classes for members outside of the Portland metro area.

Find more information on the Providence Health & Services Weight Management Resource Center page or talk to your doctor to work on a customized plan for you.

You’ve heard about childhood obesity on TV, from your child’s doctor and read about it on the Internet, but it is really that troubling? Yes! Just like obesity in adults, childhood obesity can lead to many health problems including:

• High blood pressure
• High cholesterol
• Heart disease
• Diabetes
• Asthma

Children who are overweight or obese are more likely to be obese when they are adults, negatively impacting their health even more. Along with health problems children who suffer from weight management issues can have mental and emotional problems stemming from teasing and isolation from peers.

What can you do to help manage your child’s weight?

You can start with small changes. Here are some suggestions:

• Instead of watching TV or playing video games encourage your child to get up and be active. Whether it be riding a bike or playing basketball at the park it is better for them to be up and about than be sedentary.
• Don’t give your child sugary drinks. Water is the best option because it keeps you hydrated without ingesting any calories.
• Provide your child with healthy foods. You are the one cooking and controlling what they eat, why not make sure it is healthy? See some healthy recipes from Providence or Small Steps for Kids you can try.
• Buy healthy snacks such as fruit, veggies, pretzels or popcorn without butter.

Speak with your child about healthy options and how they can make the best decision when you aren’t there to make it for them. Have your child keep a food journal, writing down what they have had to eat and drink each day and review it with them.

• Cook together
• And, most importantly, get the whole family involved. Take walks together, discuss their lunch for the next day. Motivate your child and be a healthy role model.

Get your kids involved now

Kids can test their healthy food and nutrition knowledge by visiting the Small Steps for Kids website. Here you will find games, activities and quizzes about making the right food choices.

Teens and body image

The teen age years are some of the most confusing and difficult times. Bodies are changing and teens are noticing. They are wondering why they don’t look like their best friend, or even celebrities. It is important to be there for them every step of the way. Compliment your teen on physical attributes as well as school and their personal life. Also, take a look at your own feelings about your body to ensure you are passing the right attitude on to your teen.

A great resource for teens and parents is Teens Health.

Managing your weight as a teenager is tricky. Food temptations are all over and you may have noticed that your friends may not have gained weight as you have. That is because everyone is different and everyone metabolizes food differently. Your metabolism is what is responsible for changing your food into energy. This happens when chemical reactions take place in your cells. When this process is happening the energy is released into your body to be stored in your tissue, muscles and body fat. To release that energy from your tissues, muscles and body fat you must be active. The more muscle you have the more fat you will be able to burn. A great way to do so is by exercising. Some ways to get exercise are:

• Play on an organized sports team.
• Ride your bike.
• Go for a jog.
• Get your family involved! Every night after dinner, go for a walk together.

Do you know what you are eating? Keep track of everything you eat in a food journal. Review it to see if you could have made better decisions. Try these other tips to lose weight and keep it off:

• Drink water instead of sugary drinks, such as soda, sports drinks and energy drinks.
• If you’re hungry, eat healthy snacks, such as fruit, veggies, pretzels and butter-free popcorn.
• Try these tasty, healthy recipes from Teens Health to get started with your healthy eating.

Teen years can be some of the most confusing times in your life. New conversations come up about dating, exercising and dieting. You wonder where you fit in. It’s important to know you are not the only one going through this. Check out Teens Health for more information on your body, health, fitness and more. Talk to your family, friends or doctor to help you understand your body changes and to work through your thoughts.

You are heavier than you used to be and you think it’s normal just because you are getting older. Wrong. Gaining weight can have harmful effects on your overall health. You can lose the extra pounds you have put on in the last couple of years by adjusting your food intake and increasing your physical activity. Some easy ways to get active are:

• Go for a swim at your local community center.
• Take a stroll around the mall.
• Walk or ride your bike while exploring your neighborhood.

You don’t have to be a marathon runner; start off slowly. Five to ten minutes a day of walking is a great way to start. Work up to more vigorous activities, such as stair climbing, walking uphill or jogging. Increase your time as you see fit. And, ask a family member or friend to keep you company while exercising, it could make the time go faster and be more fun! Talk to your doctor before starting any exercise routine.

Why should you exercise?

Regular exercise helps lower the risks of some serious health conditions, such as diabetes, colon cancer, high blood pressure and heart disease. It also improves your coordination and center of balance, preventing trips and falls that can lead to broken bones. And, best of all, it helps your mood, keeping anxiety and depression at bay.

Eating healthy

Just because you may not need to eat as much as you age, doesn’t mean you don’t need the same nutrients. Fresh and packaged fruits and vegetables are excellent sources of fiber and many vitamins that you can’t get from a supplement alone. Whole-grains, such as bread, cereal, flour, rice and pasta, can be found at any supermarket or grocery store. These options provide a great selection options to help you receive the nutrients you need.

What is a healthy weight range?

You are told that you should keep your weight within a healthy range, but what does that mean? A simple way to know if your weight is healthy is to determine your body mass index. BMI is the measure of your weight in relation to your height. To calculate your BMI use this simple calculation: BMI = Weight ÷ height in inches ÷ height in inches again × 703*. Or use the BMI calculator. A healthy BMI is between 18.5 and 24.9. Find your BMI below and see what range you fall into.

*For adults only; Children’s BMI is calculated differently. Talk to your child’s doctor is you have any questions.

Recipes

One way to eat healthy is to cook healthy. I know what you’re thinking, "if it’s good for me, it can’t taste good," but that is definitely not the case. Check out these yummy heart-healthy recipes from Providence and delicious sampler recipes from the American Diabetes Association (PDF).

Resources

If you need help losing weight check out our weight management classes for members in the Portland metro area and learn how to be reimbursed for weight management classes for members outside of the Portland metro area.

Find more information view the Providence Health & Services Weight Management Resource Center page or talk to your doctor to work on a customized plan for you.

How much should I gain?

How much weight you should gain can vary depending on your individual situation. On average, gaining 15 to 25 pounds is healthy and normal.

What should I eat?

You should eat foods rich with vitamins and minerals to ensure you are passing along healthy nutrients to your baby. Find more information on what to eat while pregnant here.

Since every woman’s pregnancy is different, it is important to talk to your doctor about how much weight you should gain, any dietary needs and specific exercises you should do. For general pregnancy nutrition, visit the Mayo Clinic Website.

Is it OK to exercise?

It is usually safe to exercise while you are pregnant, if you have no serious medical conditions. But, you should talk to your doctor before you start exercising.

Why should I exercise?

Exercising during pregnancy has many health benefits. If you can, exercise at least 30 minutes a day to:

• Decrease back pain, constipation, bloating and swelling
• Boost your energy
• Improve your mood
• Help muscle tone, strength and endurance
• Improve posture
• Better sleep
• Help you get back into shape after birth

Exercise may also:

• Help you cope during postpartum
• Help prevent or treat gestational diabetes
• Lesson the pain of labor

Exercising during pregnancy should not be done to lose weight. If you have concerns about your weight while pregnant, contact your doctor.

What are safe exercises?

Even if you are a beginner there are many safe exercises you can do while you are pregnant.

• For a whole-body workout, take a stroll. Walking is gentle on your body.
• Another great whole-body workout is swimming. The water provides just enough resistance and helps you avoid injury.
• If you like to ride your bicycle, that is a great aerobic workout.
• Aerobics keeps your heart pumping and lungs flowing with oxygen. Try a class designed specifically for pregnant women.
• If you were an avid exerciser before becoming pregnant, talk to your doctor to see which exercises you can continue.

Pregnancy affects your center of balance, increasing your risk of tripping or falling. To decrease your risk, slow down your movements. Also, if you are walking or running, be sure to have a clear, smooth path.

One activity to avoid is scuba diving. The water pressure can affect your baby. Lying on your back after your first trimester is not recommended either. It can restrict blood flow to the uterus.

If you experience any complications, such as vaginal bleeding, dizziness, headaches, chest pain or contractions, stop exercising and call your doctor.

We’ve partnered with LifeBalance to provide you with:

• Discounts on gym memberships and fitness classes
• Connections to running, jogging and walking clubs
• Discounts on outdoor activities (i.e., hiking and white-water rafting)
• Weight management solutions
• And much more!

You can also find health and fitness classes through Providence Health & Services.

Some websites we recommend for more information is:

• Food guide pyramid for older adults
• CDC
• Weight-control information network
• American Heart Association nutrition center
• Kids Health
• Teens Health
• Parents guide to kid and teen health
• March of Dimes – Pregnancy & Newborn Health Education Center
• The American Congress of Obstetricians and Gynecologists – Exercise during pregnancy