V O L U M E 6 , N U M B E R 5

Small Changes That Can Health Bulletin

Help You Lose Weight
NEW YORK CITY DEPARTMENT OF HEALTH AND MENTAL HYGIENE

# 5 1 i n a s e r i e s o f H e a l t h B u l l e t i n s o n i s s u e s o f p r e s s i n g i n t e r e s t t o a l l N e w Yo r k e r s
You could
lose up to

✗ If you usually… ✓ Instead you can…

If you
make this
change…
this many
pounds
a year VV O
O LL U
UMM EE 66 ,, NU
N UM
MBB EE RR 55

✗ Use the elevator

or escalator
✓ Climb stairs for
2 minutes
Every day 2
Health Bulletin
NEW YORK CITY DEPARTMENT OF HEALTH AND MENTAL HYGIENE

✗ Use a tablespoon ✓ Use mustard 3 times 4

# 5 1 i n a s e r i e s o f H e a l t h B u l l e t i n s o n i s s u e s o f p r e s s i n g i n t e r e s t t o a l l N e w Yo r k e r s
of mayonnaise a week
on your sandwich New York City Department of Health and Mental Hygiene
125 Worth Street, Room 1047, CN 33
✗ Eat a large order ✓ Substitute a small Once 5
New York, N.Y. 10013
of fast food fries order of fast food fries a week
Michael R. Bloomberg, Mayor
✗ Watch a lot ✓ Do a little housework 1/2 hour 5
Thomas R. Frieden, M.D., M.P.H., Commissioner
of TV a day
Bureau of Communications
✗ Drink an 8-oz. glass ✓ Drink an 8-oz. glass of Once a day 6
Geoffrey Cowley, Associate Commissioner
of whole milk non-fat milk
Cortnie Lowe, M.F.A., Executive Editor
✗ Have 2 drinks sitting ✓ Order 1 drink and Once 6 Drew Blakeman, Senior Writer
at the bar for an hour dance for an hour a week Elizabeth Szaluta, M.P.H., Editorial Project Manager
✗ Drive or take a ✓ Walk briskly for Every day 7 Prepared in cooperation with:
taxi, bus or subway 20 minutes Division of Health Promotion and Disease Prevention,
✗ Snack on a 2-oz. ✓ Have a piece of fruit Twice 7 Bureau of Chronic Disease Prevention and Control
Physical Activity and Nutrition Program
chocolate bar a week

✗ Drink a 16-oz. latte ✓ Drink a 16-oz. latte with Every day 10

with whole milk non-fat milk

✗ Eat a 3-egg cheese ✓ Have a bowl of Once 11

omelet with bacon, cereal with non-fat a week How to Lose Weight
toast and hash browns milk for breakfast

✗ Eat a pint of ice

cream every week
✓ ofSubstitute
sorbet
a half-pint Every
week
12

✗ Drink a can of ✓ Have a glass of water Once a day 15 For Non-Emergency New York City Services
regular soda Telephone Interpretation in More Than 170 Languages

More Information
• New York City Department of Health and Mental Hygiene:
nyc.gov/heart or call 311 and ask for “Healthy Heart”
• Free NYC fitness programs: nyc.gov/parks or call 311 and ask for “Fitness.”
• Weight loss: www.fda.gov/loseweight
• Physical activity: www.cdc.gov/nccdphp/dnpa/physical/index.htm
• Healthy diet: www.mypyramid.gov

For copies of any H ealth Bulletin

All Health Bulletins are also available at nyc.gov/health
Visit nyc.gov/health/e-mail for a free e-mail subscription
For a postal subscription, e-mail your name and address to healthcml@health.nyc.gov

HPD1X2523C - 06.07 Health Bulletin #51: How To Lose Weight

How to Lose Weight: Volume 6 – Number 5 First Printing: May/June 2007

10 Weight-Loss Tips That Really Work

How to Lose Weight
1. Take your time. 6. Eat more fruits and vegetables.
Being overweight or obese raises your risk of many serious health
• Aim to lose only 1 or 2 pounds a week. People who lose • Aim for 5 to 9 servings a day.
problems, including diabetes, heart disease, stroke, high blood weight faster are more likely to gain it back.
pressure, arthritis, andis
even cancer. losing even a few pounds • They help keep you healthy – and fill you up on very few calories.
A healthy weight worth theBut
work! • Don’t be tempted by “fad” diets and drugs. They don’t
can reduce these risks! work for long, and some are dangerous.
7. Feel FULL on fewer calories.
Use more calories than you eat. 2. Pay attention to what you eat and drink. • Make smarter choices. You could have
• One pound = 3,500 calories. • Keep a daily food diary for a while. Most people eat out 8 to 10 servings of fruits and vegetables
of habit and are unaware of how much they consume. for every ONE fast-food taco salad
What really
• If you works?
eat 3,500 calories more than you burn, you gain a pound. (800 calories).
• Don’t eat in front of the TV. Get a real plate and sit down
• If you burn 3,500 calories more than you eat, you lose a pound. at the table. • Choose high-fiber foods that fill you up: fruits, vegetables,
Do it for
• The life.
exact number of calories a person needs depends on age, beans, lentils, and whole-grain cereals, breads, and pasta.
• Eat slowly. It takes about 20 minutes to start feeling full.
A healthy weight is worth the work!
sex, and activity level. People who eat too fast often eat too much. • Have a broth-based soup or green salad at the
start of a meal.
• Most men ages 41 to 60 need about 2,200 calories a day.
3. Watch your empty-beverage calories. • Drink plenty of water – at least 8 glasses a day.
Use age
• Most women the same more calories
need fewer – than you1,600
between eat. • One regular can of soda, or one sugary
and 1,800 a day. drink has about 150 EMPTY calories 8. Choose healthier snacks.
To find
•What out what you need, go to (no nutritional value).
really works? • Snack on fruits and vegetables instead of candy,
www.mypyramid.gov. • One less sugar-sweetened drink a cookies, and chips.
day = a 15-lb. weight loss in a year.
• Try pretzels, low-fat popcorn, or low-fat frozen yogurt.
Do it for life. • Drink water, unsweetened tea, or
• To lose weight and keep it off, don’t low-fat milk instead of regular soda
and other sugar-sweetened drinks. 9. Don’t skip breakfast.
suffer and DON’T DO “FAD” DIETS!
• People who eat breakfast lose weight easier.
• Make changes you enjoy and can stick 4. Prepare more meals at home. • Skipping meals makes you hungrier and more likely to overeat.
with long-term. • It’s easier to know and control what you
eat when you prepare your own food. 10. Get moving!
• Home-cooked meals are usually healthier
• Physical activity improves mood and makes
and less expensive than eating out.
you healthier – even if you don’t lose weight.
• Read Nutrition Facts labels when you shop.
• Get at least 30 minutes of moderate physical
activity, such as brisk walk, at least
5. Choose carefully when 5 days a week.
eating out. • You don’t have to join a
• To lose weight, eat out less. gym or buy a lot of expensive
• Some entrees and large fast-food meals have equipment.
more than 1,500 calories -- almost enough • Just walking burns calories, improves
for a whole day! heart health, and strengthens muscles.
• When you do eat out, watch out for • Get off the bus or subway one stop early
large portions. Split an order, or take half and walk the rest of the way.
of it home.
• Take the stairs instead of the elevator.
• Choose healthier items, such as salads
(but watch the dressing!)
How to Lose Weight: Volume 6 – Number 5 First Printing: May/June 2007

10 Weight-Loss Tips That Really Work

How to Lose Weight
1. Take your time. 6. Eat more fruits and vegetables.
Being overweight or obese raises your risk of many serious health
• Aim to lose only 1 or 2 pounds a week. People who lose • Aim for 5 to 9 servings a day.
problems, including diabetes, heart disease, stroke, high blood weight faster are more likely to gain it back.
pressure, arthritis, andis
even cancer. losing even a few pounds • They help keep you healthy – and fill you up on very few calories.
A healthy weight worth theBut
work! • Don’t be tempted by “fad” diets and drugs. They don’t
can reduce these risks! work for long, and some are dangerous.
7. Feel FULL on fewer calories.
Use more calories than you eat. 2. Pay attention to what you eat and drink. • Make smarter choices. You could have
• One pound = 3,500 calories. • Keep a daily food diary for a while. Most people eat out 8 to 10 servings of fruits and vegetables
of habit and are unaware of how much they consume. for every ONE fast-food taco salad
What really
• If you works?
eat 3,500 calories more than you burn, you gain a pound. (800 calories).
• Don’t eat in front of the TV. Get a real plate and sit down
• If you burn 3,500 calories more than you eat, you lose a pound. at the table. • Choose high-fiber foods that fill you up: fruits, vegetables,
Do it for
• The life.
exact number of calories a person needs depends on age, beans, lentils, and whole-grain cereals, breads, and pasta.
• Eat slowly. It takes about 20 minutes to start feeling full.
A healthy weight is worth the work!
sex, and activity level. People who eat too fast often eat too much. • Have a broth-based soup or green salad at the
start of a meal.
• Most men ages 41 to 60 need about 2,200 calories a day.
3. Watch your empty-beverage calories. • Drink plenty of water – at least 8 glasses a day.
Use age
• Most women the same more calories
need fewer – than you1,600
between eat. • One regular can of soda, or one sugary
and 1,800 a day. drink has about 150 EMPTY calories 8. Choose healthier snacks.
To find
•What out what you need, go to (no nutritional value).
really works? • Snack on fruits and vegetables instead of candy,
www.mypyramid.gov. • One less sugar-sweetened drink a cookies, and chips.
day = a 15-lb. weight loss in a year.
• Try pretzels, low-fat popcorn, or low-fat frozen yogurt.
Do it for life. • Drink water, unsweetened tea, or
• To lose weight and keep it off, don’t low-fat milk instead of regular soda
and other sugar-sweetened drinks. 9. Don’t skip breakfast.
suffer and DON’T DO “FAD” DIETS!
• People who eat breakfast lose weight easier.
• Make changes you enjoy and can stick 4. Prepare more meals at home. • Skipping meals makes you hungrier and more likely to overeat.
with long-term. • It’s easier to know and control what you
eat when you prepare your own food. 10. Get moving!
• Home-cooked meals are usually healthier
• Physical activity improves mood and makes
and less expensive than eating out.
you healthier – even if you don’t lose weight.
• Read Nutrition Facts labels when you shop.
• Get at least 30 minutes of moderate physical
activity, such as brisk walk, at least
5. Choose carefully when 5 days a week.
eating out. • You don’t have to join a
• To lose weight, eat out less. gym or buy a lot of expensive
• Some entrees and large fast-food meals have equipment.
more than 1,500 calories -- almost enough • Just walking burns calories, improves
for a whole day! heart health, and strengthens muscles.
• When you do eat out, watch out for • Get off the bus or subway one stop early
large portions. Split an order, or take half and walk the rest of the way.
of it home.
• Take the stairs instead of the elevator.
• Choose healthier items, such as salads
(but watch the dressing!)
How to Lose Weight: Volume 6 – Number 5 First Printing: May/June 2007

10 Weight-Loss Tips That Really Work

How to Lose Weight
1. Take your time. 6. Eat more fruits and vegetables.
Being overweight or obese raises your risk of many serious health
• Aim to lose only 1 or 2 pounds a week. People who lose • Aim for 5 to 9 servings a day.
problems, including diabetes, heart disease, stroke, high blood weight faster are more likely to gain it back.
pressure, arthritis, andis
even cancer. losing even a few pounds • They help keep you healthy – and fill you up on very few calories.
A healthy weight worth theBut
work! • Don’t be tempted by “fad” diets and drugs. They don’t
can reduce these risks! work for long, and some are dangerous.
7. Feel FULL on fewer calories.
Use more calories than you eat. 2. Pay attention to what you eat and drink. • Make smarter choices. You could have
• One pound = 3,500 calories. • Keep a daily food diary for a while. Most people eat out 8 to 10 servings of fruits and vegetables
of habit and are unaware of how much they consume. for every ONE fast-food taco salad
What really
• If you works?
eat 3,500 calories more than you burn, you gain a pound. (800 calories).
• Don’t eat in front of the TV. Get a real plate and sit down
• If you burn 3,500 calories more than you eat, you lose a pound. at the table. • Choose high-fiber foods that fill you up: fruits, vegetables,
Do it for
• The life.
exact number of calories a person needs depends on age, beans, lentils, and whole-grain cereals, breads, and pasta.
• Eat slowly. It takes about 20 minutes to start feeling full.
A healthy weight is worth the work!
sex, and activity level. People who eat too fast often eat too much. • Have a broth-based soup or green salad at the
start of a meal.
• Most men ages 41 to 60 need about 2,200 calories a day.
3. Watch your empty-beverage calories. • Drink plenty of water – at least 8 glasses a day.
Use age
• Most women the same more calories
need fewer – than you1,600
between eat. • One regular can of soda, or one sugary
and 1,800 a day. drink has about 150 EMPTY calories 8. Choose healthier snacks.
To find
•What out what you need, go to (no nutritional value).
really works? • Snack on fruits and vegetables instead of candy,
www.mypyramid.gov. • One less sugar-sweetened drink a cookies, and chips.
day = a 15-lb. weight loss in a year.
• Try pretzels, low-fat popcorn, or low-fat frozen yogurt.
Do it for life. • Drink water, unsweetened tea, or
• To lose weight and keep it off, don’t low-fat milk instead of regular soda
and other sugar-sweetened drinks. 9. Don’t skip breakfast.
suffer and DON’T DO “FAD” DIETS!
• People who eat breakfast lose weight easier.
• Make changes you enjoy and can stick 4. Prepare more meals at home. • Skipping meals makes you hungrier and more likely to overeat.
with long-term. • It’s easier to know and control what you
eat when you prepare your own food. 10. Get moving!
• Home-cooked meals are usually healthier
• Physical activity improves mood and makes
and less expensive than eating out.
you healthier – even if you don’t lose weight.
• Read Nutrition Facts labels when you shop.
• Get at least 30 minutes of moderate physical
activity, such as brisk walk, at least
5. Choose carefully when 5 days a week.
eating out. • You don’t have to join a
• To lose weight, eat out less. gym or buy a lot of expensive
• Some entrees and large fast-food meals have equipment.
more than 1,500 calories -- almost enough • Just walking burns calories, improves
for a whole day! heart health, and strengthens muscles.
• When you do eat out, watch out for • Get off the bus or subway one stop early
large portions. Split an order, or take half and walk the rest of the way.
of it home.
• Take the stairs instead of the elevator.
• Choose healthier items, such as salads
(but watch the dressing!)
 V O L U M E 6 , N U M B E R 5

Small Changes That Can Health Bulletin

Help You Lose Weight
NEW YORK CITY DEPARTMENT OF HEALTH AND MENTAL HYGIENE

# 5 1 i n a s e r i e s o f H e a l t h B u l l e t i n s o n i s s u e s o f p r e s s i n g i n t e r e s t t o a l l N e w Yo r k e r s
You could
lose up to

✗ If you usually… ✓ Instead you can…

If you
make this
change…
this many
pounds
a year VV O
O LL U
UMM EE 66 ,, NU
N UM
MBB EE RR 55

✗ Use the elevator

or escalator
✓ Climb stairs for
2 minutes
Every day 2
Health Bulletin
NEW YORK CITY DEPARTMENT OF HEALTH AND MENTAL HYGIENE

✗ Use a tablespoon ✓ Use mustard 3 times 4

# 5 1 i n a s e r i e s o f H e a l t h B u l l e t i n s o n i s s u e s o f p r e s s i n g i n t e r e s t t o a l l N e w Yo r k e r s
of mayonnaise a week
on your sandwich New York City Department of Health and Mental Hygiene
125 Worth Street, Room 1047, CN 33
✗ Eat a large order ✓ Substitute a small Once 5
New York, N.Y. 10013
of fast food fries order of fast food fries a week
Michael R. Bloomberg, Mayor
✗ Watch a lot ✓ Do a little housework 1/2 hour 5
Thomas R. Frieden, M.D., M.P.H., Commissioner
of TV a day
Bureau of Communications
✗ Drink an 8-oz. glass ✓ Drink an 8-oz. glass of Once a day 6
Geoffrey Cowley, Associate Commissioner
of whole milk non-fat milk
Cortnie Lowe, M.F.A., Executive Editor
✗ Have 2 drinks sitting ✓ Order 1 drink and Once 6 Drew Blakeman, Senior Writer
at the bar for an hour dance for an hour a week Elizabeth Szaluta, M.P.H., Editorial Project Manager
✗ Drive or take a ✓ Walk briskly for Every day 7 Prepared in cooperation with:
taxi, bus or subway 20 minutes Division of Health Promotion and Disease Prevention,
✗ Snack on a 2-oz. ✓ Have a piece of fruit Twice 7 Bureau of Chronic Disease Prevention and Control
Physical Activity and Nutrition Program
chocolate bar a week

✗ Drink a 16-oz. latte ✓ Drink a 16-oz. latte with Every day 10

with whole milk non-fat milk

✗ Eat a 3-egg cheese ✓ Have a bowl of Once 11

omelet with bacon, cereal with non-fat a week How to Lose Weight
toast and hash browns milk for breakfast

✗ Eat a pint of ice

cream every week
✓ ofSubstitute
sorbet
a half-pint Every
week
12

✗ Drink a can of ✓ Have a glass of water Once a day 15 For Non-Emergency New York City Services
regular soda Telephone Interpretation in More Than 170 Languages

More Information
• New York City Department of Health and Mental Hygiene:
nyc.gov/heart or call 311 and ask for “Healthy Heart”
• Free NYC fitness programs: nyc.gov/parks or call 311 and ask for “Fitness.”
• Weight loss: www.fda.gov/loseweight
• Physical activity: www.cdc.gov/nccdphp/dnpa/physical/index.htm
• Healthy diet: www.mypyramid.gov

For copies of any H ealth Bulletin

All Health Bulletins are also available at nyc.gov/health
Visit nyc.gov/health/e-mail for a free e-mail subscription
For a postal subscription, e-mail your name and address to healthcml@health.nyc.gov

HPD1X2523C - 06.07 Health Bulletin #51: How To Lose Weight

 V O L U M E 6 , N U M B E R 5

Small Changes That Can Health Bulletin

Help You Lose Weight
NEW YORK CITY DEPARTMENT OF HEALTH AND MENTAL HYGIENE

# 5 1 i n a s e r i e s o f H e a l t h B u l l e t i n s o n i s s u e s o f p r e s s i n g i n t e r e s t t o a l l N e w Yo r k e r s
You could
lose up to

✗ If you usually… ✓ Instead you can…

If you
make this
change…
this many
pounds
a year VV O
O LL U
UMM EE 66 ,, NU
N UM
MBB EE RR 55

✗ Use the elevator

or escalator
✓ Climb stairs for
2 minutes
Every day 2
Health Bulletin
NEW YORK CITY DEPARTMENT OF HEALTH AND MENTAL HYGIENE

✗ Use a tablespoon ✓ Use mustard 3 times 4

# 5 1 i n a s e r i e s o f H e a l t h B u l l e t i n s o n i s s u e s o f p r e s s i n g i n t e r e s t t o a l l N e w Yo r k e r s
of mayonnaise a week
on your sandwich New York City Department of Health and Mental Hygiene
125 Worth Street, Room 1047, CN 33
✗ Eat a large order ✓ Substitute a small Once 5
New York, N.Y. 10013
of fast food fries order of fast food fries a week
Michael R. Bloomberg, Mayor
✗ Watch a lot ✓ Do a little housework 1/2 hour 5
Thomas R. Frieden, M.D., M.P.H., Commissioner
of TV a day
Bureau of Communications
✗ Drink an 8-oz. glass ✓ Drink an 8-oz. glass of Once a day 6
Geoffrey Cowley, Associate Commissioner
of whole milk non-fat milk
Cortnie Lowe, M.F.A., Executive Editor
✗ Have 2 drinks sitting ✓ Order 1 drink and Once 6 Drew Blakeman, Senior Writer
at the bar for an hour dance for an hour a week Elizabeth Szaluta, M.P.H., Editorial Project Manager
✗ Drive or take a ✓ Walk briskly for Every day 7 Prepared in cooperation with:
taxi, bus or subway 20 minutes Division of Health Promotion and Disease Prevention,
✗ Snack on a 2-oz. ✓ Have a piece of fruit Twice 7 Bureau of Chronic Disease Prevention and Control
Physical Activity and Nutrition Program
chocolate bar a week

✗ Drink a 16-oz. latte ✓ Drink a 16-oz. latte with Every day 10

with whole milk non-fat milk

✗ Eat a 3-egg cheese ✓ Have a bowl of Once 11

omelet with bacon, cereal with non-fat a week How to Lose Weight
toast and hash browns milk for breakfast

✗ Eat a pint of ice

cream every week
✓ ofSubstitute
sorbet
a half-pint Every
week
12

✗ Drink a can of ✓ Have a glass of water Once a day 15 For Non-Emergency New York City Services
regular soda Telephone Interpretation in More Than 170 Languages

More Information
• New York City Department of Health and Mental Hygiene:
nyc.gov/heart or call 311 and ask for “Healthy Heart”
• Free NYC fitness programs: nyc.gov/parks or call 311 and ask for “Fitness.”
• Weight loss: www.fda.gov/loseweight
• Physical activity: www.cdc.gov/nccdphp/dnpa/physical/index.htm
• Healthy diet: www.mypyramid.gov

For copies of any H ealth Bulletin

All Health Bulletins are also available at nyc.gov/health
Visit nyc.gov/health/e-mail for a free e-mail subscription
For a postal subscription, e-mail your name and address to healthcml@health.nyc.gov

HPD1X2523C - 06.07 Health Bulletin #51: How To Lose Weight