Healthy Heart, Healthy Family: A Community Health Worker's Manual for the Filipino Community

Session 6 Handout Commit to Losing Weight: Make Long-Term Changes!

Download Commit to Losing Weight: Make Long-Term Changes! pdf document (444k) handout.

Here’s is how Lola Idad found success.

I used to weigh 150 pounds (68 kg). I was able to lose weight by eating smaller portions of the foods I like and walking regularly. I also eat fewer fatty foods and sweets and more fruits and vegetables. After I lost 20 pounds (9.1 kg), my blood pressure went down. Now I stay at a healthy weight while still enjoying what I eat and walking on most days.

Try these tips to get started.

  • Eat fewer foods that are high in saturated fat–such as fried foods, pork rinds, canned meats, and sausage.
  • Cut down on cakes, pastries, candy, and soft drinks.
  • Eat more fruits, vegetables, and whole grains.
  • Make stews with lean meat or skinless poultry and vegetables.
  • Serve small portions, and eat salad if you are still hungry. Do not skip meals.
  • Aim for 60 minutes of physical activity each day.

Make your personal pledge to do what the de la Cruz family is doing! Look at these examples:

  • When shopping - Read labels to choose foods lower in calories.

  • When cooking - Bake, steam, broil, or grill fish instead of frying it. Use vegetable oil spray instead of greasing the pan with oil or shortening.
  • When eating - Have green beans and steamed rice with one piece of chicken instead of three pieces of chicken alone.

Get active

If pressed for time, walk for 20 minutes three times a day: before work, during lunch, and with the family after dinner.

Your health and that of your family is priceless. Value it!

Back to Session 6

Information on this page is taken from the English print version of “Healthy Heart, Healthy Family: A Community Health Worker's Manual.” U.S. Department of Health and Human Services, National Institutes of Health, National Heart Lung and Blood Institute, NIH Publication No. 08-3674, Originally Printed 1999, Revised May 2008.

Last Updated March 2012

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