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Maintain Healthy Weight

To stay at a healthy weight, balance the calories you eat with the calories you burn (use up). To lose weight, you need to use more calories than you eat. A healthy diet and physical activity can help you control your weight. The article here is representing the current government guidelines. The Dish Diet Plan™ makes a lot of these guidelines easy to implement (our book) and we deisagree with some of the recommendations.

Calories are a measure of the energy in the foods you eat. You burn calories when you are physically active.

How do I know if I’m eating the right number of calories?

Use this tool (click here) to find out how many calories your body needs each day. This is the number of calories you need to maintain your current weight. If you are overweight or obese, burn more calories than you eat to lose weight. Using the Dish Diet Plan™ you may find that these recommendations are only averages and do not adjust for your individual metabolic rate which fluctuates as much as your daily routine does. The The Dish Diet Plan™ can help you determine your portion size without having to count calories.

How do I know if I’m at a healthy weight?

Finding out your body mass index (BMI) is the best way to learn if you are at a healthy weight. Use this Body Mass Index (BMI) calculator to find out your BMI and what it means for you.

If you are already at a healthy weight, continue to get regular physical activity and choose healthy foods.

What can losing weight do for me?

If you are overweight or obese, losing weight can lower your risk for serious health conditions like:

  • Type 2 diabetes
  • Heart disease
  • High blood pressure
  • Early death

Plus, eating healthy and being physically active can give you more energy throughout the day. Move more and eat healthy foods to help:

  • Lower your blood pressure
  • Lower your blood sugar
  • Raise your “good” cholesterol
  • Lower your “bad” cholesterol

You may start to see these benefits by losing just 5 to 10 percent of your body weight. For example, if you are 200 pounds, this could mean losing as little as 10 pounds. Make a promise to eat well, move more, and get support from family and friends. If you need to lose weight, do it slowly over time.

Remember that to lose weight, you need to eat fewer calories than you burn.

Set realistic goals. Start out by setting small goals, like:

  • I want to lose 1 to 2 pounds a week.
  • I will add 10 minutes of physical activity to my daily routine.
  • I will avoid second helpings of meals this week.

Keep a food and activity diary.

(The Dish Diet Plan™ says this is too much preoccupation with food- get free of tracking with the Dish Diet Plan™)

Write down:

  • When you eat
  • What you eat
  • How much you eat
  • Your physical activity

Print a food and activity diary or make your own. When you know your habits, it’s easier to make changes.

Get active.(YES - The Dish Diet Plan™)

Move more to balance the calories you take in with the calories you use.

  • Aim for 2 hours and 30 minutes of activity a week.
  • Try to be active for 30 minutes 5 times a week.
  • If you don’t have time for 30 minutes of activity, get moving for shorter 10-minute periods throughout the day.
  • The Dish Diet Plan™ - look for ways to be more active in everything you do)

Remember that some physical activity is better than none. Check out these resources for tips and ideas:

  • Get tips on how to be active at any size.
  • Find out how many calories your activity can burn. (The Dish Diet Plan™ - you could but we think deep down you know: if you are sweating that's moderate, if you are exerting yourself as if you are lifting a pillow, that's sedentary)
  • Eat healthy. (The Dish Diet Plan™ -Daah!!!)
  • Make your calories count. Use this interactive tool to practice using the nutrition facts label to make smart food choices.

Here are some easy ways you can eat healthy.

  • Choose fat-free or low-fat versions of your favorite foods.
  • Drink water or fat-free milk instead of soda or other sugary drinks.
  • Fill half your plate with vegetables and fruit.
  • When you eat out, ask for sauces or dressings “on the side” so you can control how much you use.
  • Try this menu planner for healthy meal ideas.
  • Eat smaller portions. (The Dish Diet Plan™ - portions sizes that are just right for you)
  • Eating healthy food is important. But you also need to pay attention to how much food you eat.

Take the Portion Distortion Quiz to test your knowledge.

Here are some tips for watching your portions:

  • Start the day with a healthy breakfast.
  • Eat small, healthy snacks during the day . This will keep you from overeating at mealtimes.(Dish Diet Plan does not agree with the recommendation of eating any snacks - read our book :))
  • Put a small amount of food in a bowl (yes to plate - no to bowl unless it's liquid :) - per Dish Diet Plan™) instead of eating out of the package or container.
  • Serve food on plates and leave the main dish on the stove(Dish Diet Plan™ would not recommend you leave it on the stove). You will be less tempted to go back for seconds.
  • If you are eating out, only eat half of your meal (Dish DIet Plan™ - This does not make sense!). Take the other half home.
  • Read the label to find out how many servings are in a package. There may be more than one!
  • Eat slowly – this will give you time to feel full. (Dish DIet Plan - We agree and use your sized utensils to make it easier)
  • Don’t eat in front of the TV (Dish DIet Plan™ - We agree, exercise instead). It’s harder to keep track of how much you are eating.
  • Tips to help you enjoy your food while eating less.

Ask your doctor for help.

You may also want to talk to a doctor or nurse about different ways to lose weight. Your doctor can explain your options, like joining a weight-loss program. Check out these questions to ask your doctor about losing weight.

Losing weight is never easy. Before you start a diet, talk to your doctor or nurse about a healthy weight-loss plan that’s right for you. Screening and counseling for obesity are covered under the Affordable Care Act. Depending on your insurance plan, you may be able to get these services at no cost to you. Talk to your insurance provider.

What do I ask the doctor?

It helps to have questions for the doctor or nurse written down before your appointment. Print out this list of questions, and take it with you the next time you visit the doctor. You may want to ask a family member or close friend to go with you to take notes.

  • How does my weight affect my health?
  • Do I have a health problem that is causing me to be overweight?
  • How will losing weight help me?
  • What is a healthy weight for me?
  • How much weight do I need to lose?
  • How long should it take me to lose weight?
  • What are healthy ways to lose weight and keep it off?
  • How do I change my eating habits?
  • What kinds of physical activity do I need to do?
  • Could a weight-loss program help me?

What about cost?

Screening and counseling for obesity are covered under the Affordable Care Act, the health care reform law passed in 2010. Depending on your insurance plan, you may be able to get these services at no cost to you.

Check with your insurance provider to find out what’s included in your plan. For information about other services covered by the Affordable Care Act, visit

The guidelines are great but to follow them you need the right tools. Following your dish sizes throughout the day makes it easy:How do I find the size of my dish? Get my Size Now...

Once you lose your weight you can maintain it much easier if you follow the same steps you've learned with the Dish Diet Plan™. Knowing your "ABC's and 123" makes it easy to maintain your weight.

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