Weight Management

Weight Management is the process to maintain one’s optimum body weight and body fat.  See the WIKI Weight Loss Pyramid http://en.wikipedia.org/wiki/Weight_loss.



Your weight is controlled by a number of things, including family history, what you eat and drink (energy intake), and the energy you use to live and be active (energy output).


To lose weight you need to:

Eat and drink fewer calories

Become more physically active

For best results, do both


One’s optimum weight affects fitness level, resistance to illness, mobility, longevity, etc.  As discussed “The Spectrum – A Scientifically Proven Program to Feel better, Live Longer, Lose Weight, and Gain Health” by Dr Dean Ornish http://www.pmri.org/spectrum/, key aspects for one’s optimum health and weight are:



            Stress Management


The suggested steps of weight management:


1 – Determine your Health and Wellness Goals.  See sample questionnaire for weight, nutrition, exercise, and stress management.


2 – Read key Health and Wellness references available from the U.S. Government, e.g. Dietary Guidelines for Americans 2010 and 2008 Physical Activity Guidelines for Americans.


3 – Select your appropriate Food Pyramid, e.g.


USDA - http://www.myplate.gov/


Dr. Fuhrman http://www.drfuhrman.com/


Dr Andrew Weil Antioxidant Food Pyramid is at http://www.drweil.com/.


Eat Right America pyramid and superfoods http://www.eatrightamerica.com/andi-superfoods.


Mayo Clinic - www.mayoclinic.com/health/medical


Mediterranean Diet - http://www.mediterraneandiet.com/


4 – Select the Functional Foods / Superfoods for your nutrition.  See


WebMD list of superfoods is at http://www.webmd.com/diet/features/superfoods-everyone-needs


Dr. Fuhrman Nutritarian Superfoods - http://www.drfuhrman.com/


Eat Right America pyramid and superfoods http://www.eatrightamerica.com/andi-superfoods


Whole Foods Four Pillars - http://www.wholefoodsmarket.com/healthstartshere/fourpillars.php


5 – Determine your optimum weight and daily calories.  Optimum weight could be a recommended medical weight, a weight with a BMI of 19 – 25, a previous “best weight”, etc.  An optimum daily calories could be, a recommended medical authority daily calories, approximately 1500 calories, etc.




 6 – Determine your optimum exercise routine.  Recommended 30 minutes of vigorous exercise most days of the week. 


7 – Determine your optimum stress management routine.  This is to minimize stress related eating.


8 – Monitor your weight, nutrition, exercise, and stress management progress (goal/actual).  Online Monitoring tools are available from Fitday http://fitday.com/, Myfitnesspal http://www.myfitnesspal.com/, etc.


Health and Wellness Goals - Fill-out and periodically review and update this form.


Weight Management

            Current Weight_____________

Desired Weight ____________ to achieved desired BMI

            Current BMI (Body Mass Index) _________________ 

Desired BMI (Body Mass Index) _____ Goal 19 - 24

            Current Food Pyramid (MyPyramid, Dr Fuhrman,

Mayo Clinic, etc) _______________________

Desired Food Pyramid ___________________

            Current Calories per day __________________ 

Desired Calories per day __________________________Estimate based upon a medical recommendation, a previous “best weight”, etc. 

Desired Food Intake (On Food Pyramid circle servings per day and show substitutions) http://www.pyramid.gov/downloads/MyPyramid_Food_Intake_Patterns.pdf.  Sample log:






Meat and Beans




Total Daily Calories

Minutes Exercise

Minutes Relaxation

Stress Mgt


Suggested Serving per day

1.5 cups

2 cups

5 oz


3 cups

5 tsp

132 calories






Exercise for Most Days of the Week – about 30 minutes moderate intensity exercise

            Current Daily Exercise Minutes __________________

            Desired Daily Exercise Minutes __________________

            Current Group/Fitness Center Classes/Activities (Update Calendar) ________________

Desired Group/Fitness Center Classes/Activities (Update Calendar) ________________

            Current Other/Individual Exercise Activities, e.g. walking, sports, etc _______________

            Desired Other/Individual Exercise Activities, e.g. walking, sports, etc _______________


Stress Management for Most Days of the Week – Activities, e.g. time with friends, relaxing music, hobbies, breathing exercises, meditation, etc

Current Daily Activities ________________________________ Desired Daily Activities_________________________