Shedding Unhealthy Pounds: You Can Do It

Today, more than two-thirds of adults in the United States are considered overweight or obese. Too much weight can lead to high blood pressure, diabetes, heart disease, stroke, certain cancers, and more. We know it's hard to lose weight. And your health depends on it. So we want you to know that you're not alone. Capital BlueCross is here to help.

It starts with knowing your BMI

A body mass index (BMI) score can be a great way to start a discussion with your doctor. You can use an online BMI calculator to find your score. It measures your weight in relation to your height. Keep in mind that BMI doesn’t measure actual body fat. Many factors determine where you fall, so talk with your doctor.

Changing habits

It can be surprising to realize that we often eat when we aren’t hungry. When do you eat? Are you actually hungry when you do or is it a habit to eat at a certain time? Knowing this can get us on the right path.

When you do eat, stop when you start to feel full. This full feeling will increase as the body recognizes you’ve eaten.

Be mindful of calories too. The BMI calculator lets you know how many calories you should eat.

  • Balance the calories you eat with the calories you burn through physical activity
  • Compare where you are to where you should be based on the BMI calculator

Tracker apps can help. Check them out in your Google Play or App Store.

Eat a healthy diet

What is a healthy diet? Think outside the box—literally. When you’re in a grocery store, shop the outside edges. Go to produce for fruits, vegetables, and whole grains. Next, head to where it’s cold. Get poultry, fish, eggs, and lean meats. Then dip inside the aisles for healthy proteins like beans and nuts.

These foods are packed with nutrition that your body spends energy to digest and use. (This is not the case with refined foods loaded with sugar and simple carbs.) Plus, these nutritionally rich foods tend to be more filling. Next time you stop at a vending machine, choose nuts over chips.

Get active ten minutes at a time

Exercise doesn’t have to be done all at once. So, break down the recommended 150 minutes of exercise a week to 30 minutes a day, 5 days a week. Better yet, take a ten-minute jog in the morning. Later, a ten-minute bike ride. Maybe after dinner, go for a ten-minute walk. They all count toward your 30 minutes a day.

Fine with starting big? Join a team sport like an adult kickball league or pick-up basketball game or start one of your own. Having fun makes time fly. And it’s a great motivator.

How Capital BlueCross Can Help

Our health and wellness centers are also here to help! Stop in anytime for:

  • Health screenings and health risk assessments
  • Nutrition and fitness guidance
  • Personal wellness plan development

Health coaching is also available. Plus, you can sign up for some great fitness classes, including yoga, Zumba, and so much more!


This article uses information from the National Institute of Diabetes and Digestive and Kidney Diseases website.