weight management

weight management
get fit
with content provided by
Explore the effects of extra weight and
learn what you can do to keep it off
You can lose weight —
and keep it off.
Losing weight doesn’t have to be a struggle. With the right
support, you can make healthy choices that lead you on the
path to weight loss success.
Rite Aid is pleased to provide you with information from the experts
at Harvard Medical School to help you better understand how
extra weight affects your health and what you can do to lose it.
We’ve also included a special section on the Rite Weight Plan
from the medical experts at Lindora®, America’s leading medical
weight control system.
For more help, Rite Aid pharmacists
are always available.
2
tablE of contEnts
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5
6
7
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10
11
aRE You ovERwEight?*
what’s YouR bodY shapE?*
how ExtRa wEight affEcts YouR hEalth*
sMall wEight loss, big bEnEfits*
childhood obEsitY: a wEightY pRoblEM*
sEvEn tips foR hEalthY Eating*
phYsical activitY:
how Much is Enough?*
kEEping thE wEight off*
choosE to losE with thE
RitE wEight plan fRoM RitE aid
*Content provided by Harvard Medical School
3
5
This content is brought to you by the experts
at Harvard Medical School.
aRE You ovERwEight?
if you’re carrying extra pounds, you’re probably well aware of
it. but health care providers use body mass index (bMi), an
approximate measure of body fat based on a person’s height
and weight, to determine whether a person’s weight falls
within a healthy range. another simple measurement is waist
circumference.
What’s your BMI?
use the table below to find your bMi. people with the
healthiest bMis — 19 to 24 in men and 18 to 24 in women
— have a lower risk for
illness and death. higher
The body mass index (BMI), an index of weight by height,The
is used
classify
people
as
normal,
overweight,
and
obese.
The
body
bodyto
mass
mass
index
index
(BMI),
(BMI),
anan
index
indexofof
weight
weight
bybyheight,
height,
isisused
usedtotoclassi
clas
What’s
your
body
mass
index?*
bMis mean a higher risk.
HEIGHT
WEIGHT IN POUNDS
HEIGHT
HEIGHT
You are overweight if your
4’10”
4’10”
91
96
100
105
110 4’10”
115 91
119
129 105
134 110
138 115
143
91
96124
96
100
100
105
110
115
bMi is between 25 and 29,
94
99
104
109
114 4’11”
119
124
128
133 109
138 114
143 119
148
4’11”
94
94
99
99
104
104
109
114
119
4’11”
and obese if your bMi is
97
102
107
112
118 5’0”
128
133
138 112
143 118
148 123
153
5’0”
97
97
102
102
107
107
112
118
123
5’0”123
30
or higher.
someone
100
100
106
106
111
111
116
122
127
5’1”127
100
106
111
116
122 5’1”
132
137
143 116
148 122
153 127
158
5’1”
with
104
104
109
109
115
115
120
126
131
5’2”131
104 lower
109 than
115 18 120
126 5’2”
136
142
147 120
153 126
158 131
164
5’2” a bMi
is5’3”
considered
underweight.
107
107
113
113
118
118
124
130
135
5’3”135
107
113
118
124
130 5’3”
141
146
152 124
158 130
163 135
169
110
116
122
128
5’4”
114
120
126
132
5’5”
118
124
130
136
5’6”
121
127
134
140
5’7”
*please
125 that
131your bMi
138 provides
144
5’8” remember
only general health information. no
128
135
142
149
5’9”
distinction is made, for example, between
132
139
146
153
5’10”
men and women, old and young, frame
size,
activity levels,
136 muscle
143 mass,
150 or 157
5’11”
ethnicity. bMi values are not accurate for
140
147
154
162
6’0”
body builders and professional athletes.
151
if 6’1”
you believe144
your bMi
results159
don’t 166
accurately
reflect
weight163
and/or 171
148 your
155
6’2”
level of overall health, we encourage you
152
160
168
176
6’3”
to talk with your doctor or pharmacist.
156
164
172
180
6’4”
BMI
19
20
21
22
5’4”140
134 5’4”
110
110
145
116
116
151
122
122
157
128
128
163
134
134
169
140
140
174
5’5”144
138 5’5”
114
114
150
118
118
155
120
120
156
124
124
161
126
126
162
130
130
167
132
132
168
136
136
173
138
138
174
142
142
179
144
144
180
148
148
186
121
121
159
125
125
164
127
127
166
131
131
171
134
134
172
138
138
177
140
140
178
144
144
184
146
146
185
151
151
190
153
153
191
158
158
197
128
128
169
132
132
174
135
135
176
139
139
181
142
142
182
146
146
188
149
149
189
153
153
195
155
155
196
160
160
202
162
162
203
167
167
209
136
136
179
140
140
184
143
143
186
147
147
191
150
150
193
154
154
199
157
157
200
162
162
206
165
165
208
169
169
213
172
172
215
177
177
221
144
144
189
148
148
194
151
151
197
155
155
202
159
159
204
163
163
210
166
166
212
171
171
218
174
174
219
179
179
225
182
182
227
186
186
233
152
152
200
156
156
205
160
160
208
164
164
213
168
168
216
172
172
221
176
176
224
180
180
230
184
184
232
189
189
238
192
192
240
197
197
246
5’6”148
142 5’6”
5’7”153
146 5’7”
5’8”158
151 5’8”
5’9”162
155 5’9”
5’10”
160 5’10”
167
5’11”
165 5’11”
172
6’0”177
169 6’0”
6’1”182
174 6’1”
6’2”186
179 6’2”
6’3”
184 6’3”192
6’4”197
189 6’4”
BMI
23 BMI24
19
19
25
NORMAL
4 | visit www.riteaid.com/weight to identify your bMi.
20
20
26
21
21
27
22
22
28
NORMAL
NORMAL
OVERWEIGHT
23
23
29
24
24
30
what’s YouR bodY shapE?
Your body shape depends largely on where you tend to carry
your weight, usually centered on either your waist, or your hips
and thighs. if you carry fat mainly around the middle of your
body (known as “apple-shaped”), you’re more likely to develop
diabetes, heart disease, and related health problems than if you
tend to be heavier around your hips and thighs (“pear-shaped”).
The body mass index (BMI), an index of weight by height, is
ssify
assify
people
people
asnormal,
normal,
overweight,
overweight,
and
andobese.
obese.
used
to as
classify
people
as normal,
overweight, and obese.
WEIGHT
WEIGHTININPOUNDS
POUNDS
119
119
124
124
129
129
134
134
138
138
143
143
167
167
191
191
Waist measurement
124
124
128
128
133
133
138
138
143
143
148
148
173
173
198
198
Hip measurement
128
128
133
133
138
138
143
143
148
148
153
153
179
179
204
204
132
132
137
137
143
143
148
148
153
153
158
158
185
185
211
211
136
136
142
142
147
147
153
153
158
158
164
164
191
191
218
218
141
141
146
146
152
152
158
158
163
163
169
169
197
197
225
225
145
145
151
151
157
157
163
163
169
169
174
174
204
204
232
232
150
150
156
156
162
162
168
168
174
174
180
180
210
210
240
240
155
155
161
161
167
167
173
173
179
179
186
186
216
216
247
247
159
159
166
166
172
172
178
178
185
185
191
191
223
223
255
255
164
164
171
171
177
177
184
184
190
190
197
197
230
230
262
262
169
169
176
176
182
182
189
189
196
196
203
203
236
236
270
270
174
174
181
181
188
188
195
195
202
202
209
209
243
243
278
278
179
179
186
186
193
193
200
200
208
208
215
215
250
250
286
286
184
184
191
191
199
199
206
206
213
213
221
221
258
258
294
294
189
189
197
197
204
204
212
212
219
219
227
227
265
265
302
302
194
194
202
202
210
210
218
218
225
225
233
233
272
272
311
311
200
200
208
208
216
216
224
224
232
232
240
240
279
279
319
319
205
205
213
213
221
221
230
230
238
238
246
246
287
287
328
328
25
25
26
26
27
27
28
28
29
29
30
30
35
35
40
40
OVERWEIGHT
OVERWEIGHT
© Harriet Greenfield
to measure your waist, place a
cloth tape measure around your
bare abdomen just above your
hipbones. Make sure the tape is
snug and parallel to the floor.
women measuring in at
35 inches or more and men
with at least a 40-inch waist have
an increased risk for certain
health problems.
OBESE
OBESE
5
how ExtRa wEight
affEcts YouR hEalth
Excess body weight increases your risk for more than 50
health problems. Many are illustrated in the chart below.
Neurological
• Headache
• Stroke
• Dementia,including
Alzheimer’s
Respiratory
• Asthma
• Sleepapnea
Urological
• Diabetickidneydisease
• Kidneycancer
Circulatory
• Highbloodpressureand
highcholesterol
• Heartattackand
heartfailure
• Poorcirculation
• Bloodclots
• Peripheralarterydisease
Psychological
• Depression
• Anxiety
• Eatingdisorders
Gastrointestinal
• Refluxdisease
• Esophagealcancer
• Colonpolyps
• Coloncancer
• Fattyliverdisease
• Cirrhosis
• Livercancer
• Gallstones
• Gallbladdercancer
Pancreas
• Diabetes(type2)
• Pancreaticcancer
Reproductive/Women
• Infertility
• Ovarian,endometrial,
cervical,andbreastcancer
Musculoskeletal
• Arthritis(especially
hips,knees,andankles)
• Lowbackpain
one of the most common health problems linked to extra weight
is type 2 diabetes, which can lead to serious complications in the
heart, kidneys, nerves, and eyes.
6
sMall wEight loss, big bEnEfits
losing weight can help you live a longer, healthier life. Even a
modest weight loss of 5% to 10% of your starting weight can
lead to significant health benefits, including lowering blood
pressure and your risk for diabetes.
childhood obEsitY:
a wEightY pRoblEM
since the 1980s, the percentage of children between the ages
of 2 and 11 who are overweight has nearly tripled, and rates rose
from 5% to 17% in those ages 12 to 19. in fact, experts fear that
the rising obesity rates in today’s children may mean the next
generation will have a shorter life span than their parents.
with this news, it’s clear that managing our kids’ weight needs to
be a priority. try these tips from the centers for disease control
and prevention:
• offer low-calorie snacks with
a nutritional punch, such as
fruits and veggies and wholegrain crackers with low-fat
cheese.
• cut out sugary beverages
and offer water or skim milk
instead.
• plan family exercise times.
go on a bike ride or a hike.
• swap out time spent in front
of the tv or computer for
physical activity, like soccer,
swimming, or playing tag.
• set a good example by eating
well and being active yourself.
7
sEvEn tips foR hEalthY Eating
follow these quick nutrition tips to start eating healthier today:
1. Eat filling foods that are low in calories, including whole
grains, such as brown rice, whole-wheat bread, and oatmeal,
and legumes, such as black, pinto, and kidney beans.
2. When you eat meat, cut out fat and cut down portion
sizes. choose lean cuts of meat and modest amounts —
about 3 ounces per serving.
3. Avoid fried foods, which have added fat and calories.
baking, broiling, and roasting add no extra fat.
4. Use low-fat or nonfat dairy foods. Milk, yogurt, and cheese
are good sources of protein and calcium, but the whole-milk
versions are very high in fat.
5. Avoid fast food. it’s typically high in fat, calories, or both, and
the “value meals” are often too large and tempt you to overeat.
6. Avoid high-calorie, low-nutrient snacks. chips and other
deep-fried snacks are high in fat and calories. Even snacks
labeled “low-fat” are often high in calories. healthier snack ideas
include nonfat yogurt, hummus, baby carrots, and pistachios.
7. Watch what you drink. Regular sodas, fruit juices, and
especially alcoholic beverages are high in calories. for more
healthy options, try water, unsweetened tea, and low-fat or
fat-free milk.
thumb tip
thumb tip
finger
finger
fist
fist
thumb tip
QUIck TIps FoR poRTIon conTRol
palm
palm
handful
thumb tip
thumb tip
finger
finger
1 palm =
3 oz. of
meat, fish,
or poultry
handful
palm
2 handfuls
handful
1 fist =
1 cup cereal,
pasta,
vegetables
1 thumb tip =
1 teaspoon of
peanut butter,
butter, or sugar
8
fist
1 handful =
1 oz. of nuts
2 handfuls =
2 oz. of
pretzels
2 handfuls
2 handfuls
finger
fist
fist
thumb tip
1 finger =
1 oz. of
cheese
finger
fist
phYsical activitY:
how Much is Enough?
Many people are daunted by the prospect
of starting an exercise program, but it
doesn’t need to be overwhelming. below
is an exercise plan to help you get started.*
Increase the beat. focus at first on activities
or exercises that make the heart and lungs work
harder. these include walking, jogging, swimming,
cycling, dancing, gardening, playing racquetball,
and a host of others.
Make it last. aim for at least 30 minutes of activity
in a day. if you can do it all at once, great. if not,
three 10-minute bursts of activity are fine, too.
don’t hesitate to go beyond that 30-minute target
— the longer you are active, the more you benefit.
Do it often. be active on most days of the week.
It’s okay to be moderate. Exercises or activities
that are low to moderate in intensity like walking
fast, water aerobics, and doubles tennis are fine,
and are safer for many people. if you like vigorous
activity such as jogging or running, swimming
laps, or singles tennis, go for it.
Be strong. add some weight lifting or other
resistance exercises to your aerobic activities.
choose weights that let you do 12 to 15
repetitions of exercises that work your arm, leg,
shoulder, and hip muscles.
limber up. gentle stretches can warm up your
muscles before exercise. they can also improve
your balance and flexibility.
HoW To
BURn ABoUT
150 cAloRIEs
WAsH WInDoWs
oR FlooRs
for 45–60 minutes
RAkE lEAvEs
for 30 minutes
WAlk 2 MIlEs
for 30 minutes
sWIM lAps
for 20 minutes
RUn 1.5 MIlEs
in 15 minutes
sHovEl snoW
for 15 minutes
clIMB sTAIRs
for 15 minutes
source: physical activity
and health: a Report of
the surgeon general, u.s.
department of health
and human services.
*we recommend you visit your health care provider before starting any weight loss or exercise program.
9
kEEping thE
wEight off
sticking with a long-term
weight-maintenance plan
can be difficult and is one of
the main reasons that
people regain the weight
they lost within a few years.
You can keep this from
happening to you. Just do what successful people do:
Get plenty of physical activity. Exercise about an hour a day to
burn an average of 2,600 calories per week. walking is the most
popular exercise.
Maintain a diet low in calories and fat. Eating less fat and more
fiber helps successful dieters stick to eating about 1,360 calories
per day and around 24% to 29% fat, which is lower than the
typical american diet.
Eat breakfast. Many successful dieters say they eat breakfast
(usually cereal and fruit) every day.
keep a food journal. writing down what you eat every day in a
food log or diary can help you avoid weight regain.
check weight regularly. weigh in at least once a week, or even
every day. this habit may allow you to detect a small weight gain
and take action before the problem escalates.
copyright © 2009 by harvard university. all rights reserved. Reproduction of the harvard health publications
content is not permitted. harvard Medical school does not endorse products or services.
harvard health publications content should not be used for diagnosis or treatment, or as a substitute for
visits to your medical provider. always seek the advice of your health care provider if you have questions
regarding your health or any medical condition.
10
choosE to losE with
thE RitE wEight plan fRoM RitE aid
This special section is brought to you by the medical experts at Lindora®.
You can lose up to 10% of your weight in just 10 weeks with our fREE,
online Rite weight plan, created by the medical experts at lindora
exclusively for Rite aid.
“I’ve lost 76 pounds on the Rite Weight Plan and I’m still
losing! When I look in the mirror, I see a different man.”
– Pritesh, Iselin, New Jersey
“Tracking my success on the Rite Weight Plan was a lot of
fun! I couldn’t wait to get up every morning, weigh myself,
and update my graph. I also loved reading the daily e-mails
and affirmations.”
– Marie, Alexandria, Virginia
sign up for the free Rite Weight plan, and you’ll get:
• daily e-mails to take you step-by-step through the program
• personal responses to your questions from a lindora medical expert
• weekly audio messages from lindora weight-loss experts
• lindora lifestyle assessment to gauge your risk for health problems
• the Rite weight tracker where you enter your weight every day and your
personalized chart changes to
reflect your progress
• a daily action plan to keep
track of meals and food intake
• food recommendations and
menus
Ready to lose? visit www.riteaid.
com/riteweightplan to get started
today!
we recommend you visit your health care provider before starting any weight loss or exercise program.
www.riteaid.com
#460912 rev 12/09
form #2077