The ultimate test of a balanced lifestyle is whether you are gaining, maintaining
or losing weight. ... Kettering Weight Loss Solutions – 937-433-5957. • Nutrition ...
HEALTHY W EIG H T I T’ S A LI F E S T Y L E
CALORIES IN
CALORIES OUT
WEIGHT GAIN
CALORIES IN
CALORIES OUT
CALORIES IN
WEIGHT MAINTAINED
CALORIES OUT
WEIGHT LOSS
The key to achieving, then maintaining a healthy weight, is a balanced lifestyle. To remain in balance and maintain your body weight, the calories consumed must be balanced by the calories used (in normal body functions, daily activities, and exercise). The ultimate test of a balanced lifestyle is whether you are gaining, maintaining or losing weight. CALORIE IN TIPS: Counting calories may help you gain awareness of your eating habits as you strive to achieve energy balance. • Enjoy more fruits and vegetables in your diet. • They are high in fiber and have a high water content, which helps give you a full feeling for fewer calories. • Rethink your drink. • Many people are shocked to find out that a 12 oz can of soda or sport drink contains 95-189 calories. • Be mindful of portion sizes. • People consume more calories when presented with larger portions.
CALORIE OUT TIPS: Every little bit of activity does help! • Take a walk after dinner versus watching TV. • Make a walk date with friends. • Include extra activities in daily living. • Park further away from the front of the store or office building. • Use the stairs. • Wash the car by hand instead of using a car wash. • Get up from desk to work with nearby co-workers instead of emailing. The recommendation is to get 30 minutes of physical activity every day.
• Include healthy snacks. • Maintain energy throughout the day. Prevent overeating at meals.
• All at one time.
• Refer to www.ChooseMyPlate.gov for additional dietary tips and tools.
• Two 15 minute blocks.
• Three 10 minute blocks. • Refer to www.fitness.gov for additional activity tips and tools.
Source: www.cdc.gov/healthyweight/calories/index.html
One tool to assess a healthy weight is Body Mass Index (BMI). BMI is a number calculated from a person’s weight and height. A BMI outside the normal range may put you at higher risk for disease. Refer to ketteringhealth.org/ weightloss to calculate your BMI.
BMI
Weight Status
Below 18.5
Underweight
18.5 – 24.9
Normal
25.0 – 29.9
Overweight
30.0 and higher
Obese
A 10 lb. weight loss can make a significant positive impact to your health!
RESOURCES HOSPITAL SERVICES Weight Management and Nutrition Programs • Kettering Weight Loss Solutions – 937-433-5957 • Nutrition Evaluations/Diet Planning • Kettering Sports Medicine - 937-395-3900 • Individual nutrition counseling • Food coaching • Computerized dietary analysis • Kettering Diabetes and Nutrition Center - 937-395-8472
• Individual nutrition education and counseling • LEARN Weight Management Program • Joslin Diabetes Center - 937-401-7575 • Outpatient nutrition counseling • Center for Heart and Vascular Health • Am I Hungry Workshops - 937-298-3399 ext. 55865 Exercise Programs • Kettering Sports Medicine - 937-395-3900 • One-on-one training to meet your personal goals • Run Safe!! Run Strong!! Injury prevention for runners
Heart Health Evaluations & Education Programs • Kettering Heart and Vascular Health – 937-395-8492 Provides a variety of offerings to help you live heart healthy. Call for costs, to schedule an appointment or for session information.
• Healthy Hearts for Women or Healthy Hearts for Men – Cholesterol panel, blood sugar, blood pressure, learn personal risk factors for heart disease with a few quick tests. Includes a personal heart health plan. Optional EKG is available.
• Healthy Arteries Screening – Learn your vascular age. Non-invasive ultrasound screening shows early artery thickening, plaque and abnormal blood flow which can put you at risk for heart disease.
• Advanced Heart Screen – An easy two visit program with our Prevention Team. Includes non-invasive Heart Calcium CT scan, cholesterol panel, blood sugar, Hgb A1c, vitamin D level, artery inflammation test, optional plaque test. Return for your education/ results review with a nurse, dietitian and cardiologist.
• Heart Print EKG – Heart rhythm and other abnormalities can be detected with this quick and easy test. The test takes only minutes and requires no preparation.
• Sports Acceleration Program • Linking Lab to Life - advanced physiological
• Heart Calcium Scan – This CT scan is recommended
fitness testing • Dartfish Motion Analysis - walking, running or sport specific movements
• Lifelong Risk Reduction Class – Free education class
• Dayton Sports Medicine - 937-401-6400 • Athletic training and sports enhancement • Kettering Weight Loss Solutions - 937-433-5957 • Fitness evaluations and classes • Sycamore Medical Center • Tai Chi – Call Kettering Health Outreach 937-558-3988 to register
• Center for Heart and Vascular Health • Yoga – Call Kettering Health Outreach 937-558-3988 to register
for men and women with a strong family history of heart disease. Detects coronary artery calcium. helps you understand how heart disease occurs and learn lifestyle strategies for optimal heart health.
• Personalized Heart Health Counseling – Meet one on one with a registered nurse for heart healthy lifestyle counseling for abnormal cholesterol, pre-diabetes, and pre high blood pressure.
• Am I Hungry?® Workshops –Free introductory workshop to increase awareness, change behavior and learn the basics of Dr. Michelle May’s Mindful Eating cycle.
Additional Programs • Executive Health Evaluations – 937-395-8173 • Kettering Health Outreach Community Screenings – 937-558-3988
ketteringhealth.org
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