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A printable interactive guide to weight management through multifocal and long-term lifestyle modification. V1.0
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Weight Management in Seven Steps
1. Know yourself
1.1. Your current weight = ____________Kg
1.2. Your current height____________cm
1.3. Your current Body mass index (BMI) (Calculate using the provided link) = _______Kg/M2
1.4. Ideal body weight (IBW) =___________
1.5. Adjusted ideal body weight (AIBW) (is your 2 years target body weight) __________Kg
2. Create a weight plan
2.1. Get a weight scale
2.2. Check your weight 2x weekly
2.3. Set a 2-years-target weight (usually, your AIBW above)
2.4. Set monthly weight loss target (from current weight to AIBW)
2.5. Try never to gain more weight at any time
3. Manage your eating
3.1.1. Early breakfast, before 7am
3.1.2. Early dinner, before 9pm
3.2.1. Avoid fast foods
3.2.2. Eat home prepare food
3.3.1. Eat smaller portions
3.3.2. Fast regularly if you can
3.4.1. More plants (leaves, seeds/nuts, fruits
3.4.2. Less meat/chicken, more fish
3.4.3. Less fat/oil, starch
3.4.4. Less processing/treatments/preservatives
4. Regular Exercise
4.1. at least, 30 minutes per day
4.2. 6 days a week
4.3. Recommended exercises
4.3.4. Rope skipping
5. Schedule your sleep
5.1. Early to bed - about 9pm
5.2. Early to rise - about 6am
5.3. Mininmum of 7 hours per night
5.4. Remember to pay your sleep debts
6. Do more of this
6.1. Drink more water (3-4 liters per day)
6.2. Regular clinic visits as advised
6.3. Prepare your own food
6.4. Eat more vegetables, fruits, and nuts
6.5. Ask your doctor/nurse about weight managements
7. Avoid these things
7.1. Avoid completely
7.1.4. Fast foods
7.1.6. Sugar/cool drinks
7.1.7. Big dishes/plates
7.1.8. Weight loss medicine/drugs
7.2. Reduce these
7.2.2. Fat, oil, butter
7.2.3. Device (TV, smart phones) use.
A printable interractive guide to weight management through multifocal and longterm lifestyle modification. V1.0
©️ CareTell Canada - Jan2022. Be free to share as it is.
Lifestyle modification and behavioural therapy are the first and the most important approach to treating most chronic disease. This is all about changing your behaviour for a benefit.
Disclaimer The tips and here are not meant to replace advises from a qualified healthcare professional. User's discresion is required.
HealthWise is a social media forum aimed at helping you with relevance health tips that we gathered over many years as healtcare practitioners.
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Weight Classifications - Body Mass Index - Weight/Height² (Kg/M²)
Underweight BMI <18 Worrisome!
Not health, probaly sick, needs to gain some weight!
Normal Weight BMI 18-25 Good
Ideal, may get worse with age, illness or malnutrition
Overweight BMI 25 - 29.9 Caution!
The begining of trouble, may get worse if neglected
Obesity class 1 BMI 30 - 39.9 Not good
Unhealthy, would develop many help problems if not already
Obesity class 2 BMI 40 - 49.9 Alarming!
Many health problems, need ugent intervention.
Obesity class 3 BMI 50 & above Needs help!
In and out of hospitals due to many health conditions
Lean more on WhatsApp
Weight mangement is everybody's bussiness. Causes and consequencies of abnormal weight are divers and, they get worse as we grow older. The most common are heredity, nutrition, lack of exercise and acquired diseases.
Obesity is a multifactorial problem. In other words, many factors (not only overeating are responsible). It therefore not logical to try to solve it by just reducing one's food intake.
Sub Just like hypertention and cancer, obesity ia a real disease. It is sad that many have accepted it a something to live with rather than control.
Use link/barcode to join WeightWise forum on WhatsApp. is.gd/pts2U7
For all official communications, mail HealthWiseKitz@ gmail.com
To use the tools below, type in the link or scan the barcode with you phone camera. (Internet connection required)
BMI The measure of fatness. Not applicable in pregnancy. t.ly/QWBQ
IBW & AIBW The measure of the best weight for one's age and gender. t.ly/px7U
Join Via WhatsApp to post questions and share ideas with others is.gd/pts2U7