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Taking Control of Your Weight

Dana H. Ingoglia, RD, CSO, LDN

The American Cancer Society recommends that individuals achieve and maintain a healthy weight throughout life. Experts estimate that excess body weight contributes to approximately 20 percent of all cancer-related deaths. For obese and overweight individuals, losing even small amounts of weight can bring health benefits.

Try setting a realistic goal of 10 percent of your body weight. For a 250-pound individual, this would be 25 pounds. Once you meet that goal, start on the next 10 percent. Eat regular, balanced meals. Try filling your plate with two-thirds plant foods (fruits, vegetables, whole grains and beans) and one-third lean proteins.

Regular physical activity must also be included. Adults should get at least 150 minutes of moderate intensity walking or 75 minutes of vigorous intensity running or biking activity each week.

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