A Cheat Sheet to Achieving and Maintaining a Healthy Weight

by GregP_WN

Cancer statistics on body weight and cancer risk are eye opening for people with or without cancer. Approximately 2 out of 3 Americans are considered overweight or obese; poor nutrition and/or physical inactivity is the cause of 1 in 3 cancer deaths. Fortunately, you can take control of your weight and start making healthier choices. Below are a few things you may want to know about achieving and maintaining a healthy weight.

Standing On Scale

Why Pay Attention

Being overweight or obese raises a person’s chance of getting 13 different types of cancer not to mention a variety of other medical conditions. Why? It is because being overweight affects your immune system, the body’s levels of hormones and proteins, and how the body’s cells grow and divide.

Are You Overweight or Obese?

An easy way to find out if you are overweight or obese is to use the American Cancer Society’s Body Mass Index calculator.

What You Can Do

A simple way to think about achieving and maintaining a healthy weight is to decrease calorie intake and increase calories burned. You can decrease portion sizes and increase physical activity. You can also decrease junk food and increase the amounts of fruits and vegetables you eat. Read the American Cancer Society’s infographic on Body Weight & Cancer Risk to understand these tips a little more.

Take Control of Your Weight

There are a few beginner’s ways to take control of your weight. You may want to start with a few of these lifestyle habits.

- Read food packages and labels and understand what food terms mean
- Pay attention to portion sizes especially of foods high in fat and sugar, try using smaller plates it will make you feel like you are eating more
- Try to avoid “super-sizing” your foods or order a small instead of a large when eating out
- Don’t snack from the bag but divvy out the portion of food you plan on eating
- Be mindful of the amount of snacks you consume throughout the day
- Avoid eating when you are bored and mindless snacking in front of the television
- Don’t eat “on the go” (a lot of people fall prey to grabbing an unhealthy snack and eating it in the car)
- Plan ahead so you have healthy snacks on hand
- Make good menu choices when eating out and try to cut fast food from your diet
- Get active and make an exercise goal that works for you

For more advice on how to take control of your weight, here are a few personal tidbits of advice that other WhatNexter’s have tried before, during, and after treatment. While cancer and side effects of treatment can affect or change your body weight, WhatNexter’s have found that taking control of their weight has made them feel healthier and stronger.

Also check out these 10 Tips for Shedding Unwanted Weight Effortlessly and Bringing Harmony to Your Body

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