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Basics for Reaching a Healthy Weight

Weights, Apple and Measuring Tape

 

 

 

 

 

 

This self-guided presentation provides the opportunity to move through the information at your own pace. You can pause this presentation at any time to review the action steps and related resource listed below, or you can review them all at one time at the end of the presentation.

Please note: The presentation may take a few minutes to upload to your computer.

The action steps below are designed to accompany the content of the presentation. Completing the activities will support your success while you continue on your path to making healthy changes. Whether you complete all action steps or only a few, please provide your feedback by completing the program evaluation in Step 14 below. You can print your personalized Certificate of Completion at the end of the evaluation.

 

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Action Steps and Program Resources

Step Action
1 Use the National Heart, Lung, and Blood Institute’s Body Mass Index (BMI) Calculator to determine your BMI. (refer to slide 12)
2 Use the American Council on Exercise’s Daily Caloric Needs Estimator to determine how many calories you need each day to meet your weight management goals. (refer to slide 16)
3 Journal your food intake with the Daily Food and Exercise Tracker, or use an online tracker or telephone app to monitor what you eat. See an example tracker here. (refer to slide 21)
4

(a)  Here are a list of calculators you can choose from to help you calculate your food calories (refer to slide 21)

(b)  Need help estimating calories and serving sizes? Use the Calorie Quick Reference Chart. (refer to slide 21)

5

(a)  Use one of these calculators to determine how many calories you burn during physical activity. (refer to slide 23) 

(b)  You can use the daily or Weekly Food and Exercise Tracker, or an online or telephone app to record your exercise and calories burned. (refer to slide 23)

6 Review FDA's How to Understand and Use the Nutrition Facts Label to learn how to determine the serving size and calories per serving on prepackaged foods. (refer to slide 33)
7 Use the Dairy Council of California’s Serving Size Comparison Chart as a quick reference to determine portion sizes. (refer to slide 35)
8 Calculate the number of servings of each food group recommended for your age, gender and activity level with USDA’s ChooseMyPlate personalized food plan. (refer to slide 36)
9 Review your Food and Exercise Tracker (or other online tracker/telephone app) and identify any food triggers you may have. (refer to slide 39)
10 Complete My Food Trigger Chain to help you determine where you will break your trigger chain. (refer to slide 43)
11 Read Tips for Healthy Eating and Tips for Weight Management for more strategies to help you eat ealthier. (refer to slide 44)
12 Find your target heart rate range with the American Council on Exercise’s Heart Rate Zone Calculator. (refer to slide 55)
13 Read Tips for Exercising for more helpful strategies. (refer to slide 56)
14 Complete the Basics for Reaching a Healthy Weight program evaluation and print your Certificate of Completion. (refer to slide 60)

Additional Resources

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Web Resources

Do More to Improve Your Health

If you would like individualized education and support, you may request to be in our Chronic Care/Disease Management program, which provides individual coaching for certain health conditions. If you are an eligible TRICARE beneficiary under age 65, receive one-to-one coaching from a Disease Management Specialist. Get started with our Disease Management Information and Self-Nomination form, or you can call 1-844-732-2436 from 8:00 a.m.–6:00 p.m. local time, Monday through Friday.

We offer classes and online programs on a variety of topics. Visit the Learning Center to view a full list of available classes and programs. Find additional information and resources in Health Topics.

As part of your health care, it is also important to have timely preventive screenings and immunizations to help protect your health, prevent disease and improve your quality of life. Check out Stay Healthy with Health Net Federal Services for more information.