Some numbers to monitor: REPUBLIC OF THE PHILIPPINES

Department of Health
Actual Height: ______ cm (___’ ___”) EAST AVENUE MEDICAL CENTER
Actual Weight: ________ kg (________ lbs) East Avenue, Diliman, Quezon City
Desirable Body Weight Range (DBW): ______ to ______ kg
(DBW – the weight JUST RIGHT for your height)
NAME________________ DATE: ______________
Target Weight: ________ kg
ROOM NO: ____________ AGE: _______________
Time span to achieve Desirable Body Weight: ________
Body Mass Index (BMI): ___________
(BMI – It is the index of a person’s weight in relation to height.) WEIGHT MANAGEMENT
BMI = Actual weight in kg
Height in m2 Weight management is a plan designed to help
an overweight person to:
BMI Range: • Avoid adding more pounds
Underweight below 18.50 • Lose weight safely
Normal 18.50 – 24.90 • Maintain desirable and healthier body
Overweight 25 – 29.90
Obese above 30.0

Waist Circumference The key in managing your weight throughout your life
Female 30” or less is a positive attitude and right kind of motivation
Male 34” or less
Waist – Hip Ratio
Female 0.8
Male 0.9 Beneficial effects of weight control
• Helps lower blood cholesterol and sugar levels
Feel free to contact us for any concern or question about your diet. For • Improve physical appearance
inquiries, you may call us thru 9280611 local 359. We wish for your fast • Feeling of wellness
recovery. • Good for the heart and blood pressure
• Prevents certain types of cancer (uterus, breast, prostate and colon)

________________________ DIET CONTROL is the first part of

eference:
Rolfes, S. et. al. 2006. Understanding Normal and Clinical Nutrition. 7th ed. USA:
Thomson Learning. Pp 293 – 295 YOUR GOAL: To establish permanent, consistent eating habit that you can maintain
throughout your life
Here are some Guidelines to follow:
✓ Accessible – walking is the best exercise and also
1. Lose weight slowly – Lose 1 – 2 lbs/week. Take in the cheapest. A daily 30 minutes brisk walking is
at least 1200 calories per day (unless your excellent. You can do it right on your backyard or
Physician or Registered Nutritionist – Dietitian home.
prescribes a lower calorie diet).
2. Space meals evenly and DO NOT skip meals
3. Eat in small proportions – The goal is to eat
enough food for energy, nutrient and pleasure
but NOT more. The amount of food intake should How many calories consumed?
make you feel satisfied – NOT stuffed.
4. Eat slowly – Chew each mouthful thoroughly. Stop eating when you feel Daily Activities kcal/hour Recreation/Sports kcal/hour
full. Sleeping 72 Pool/Billiards 108
5. Plan snacks – Save a part of your calorie Resting on bed 78 Golf 300
allowance to snack on later. Sitting & reading 78 Walking (Mall) 250
6. Remember water – Drinking water fills the Sitting & eating 90 Table tennis 294-420
Sitting & playing 90 Cycling (5 – 15 mph) 300-720
stomach between meals and satisfies the
cards Badminton 312-600
thirst that was formerly met by eating extra Walking (indoors) 186 Bowling 420
food. Drink water, 8 – 10 glasses per day. Housework Tennis 420-660
Limit soda, concentrated juices and alcoholic Bathing & dressing 156 Swimming 360
beverages. Bathing & shaving 156 Ballroom 342-420
7. Watch your progress – Weigh yourself about once a week, at the same Driving a car 156 Jogging (6 mph) 450
day. Washing clothes 186
Cleaning windows 222
Exercise is the second part of weight management Sweeping floor 234
Ironing clothes 252
Gardening 336

Any strenuous exercise done regularly will help you

Look for activities that are…

✓ Enjoyable – Find activities that