Basics for Reaching a Healthy Weight

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.

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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) Physical Activity Calorie Counter from the American Council on Exercise Get Moving! Calculator from the Calorie Countrol Council (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

Handouts

Web Resources

ProFinder from the American College of Sports Medicine
Trainer Locator from the American Council on Exercise
Portion Size from MedlinePlus, Medical Encyclopedia
Portion Distortion from the National Heart, Lung, and Blood Institute
Dietary Guidelines for Americans from the U.S Department of Health and Human Services

Do More to Improve Your Health

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