Army Weight 

Management Guide

APHC TG 358 December 2017

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3

PREFACE

Purpose: U.S. Army Public Health Center (APHC) Technical Guide (TG) 

358 provides U.S. Army leaders, Soldiers, and their Families with 

resources to assist them in improving their performance through the 

promotion of healthy eating, adequate activity, quality sleep, and 

stress management as they relate to weight loss and weight management.

All references and Internet links from non- U.S. Government sites, 

services, or products are provided for the reader’s convenience. Resources and links in this publication are neither an endorsement nor 

a warranty of the services or products provided by such sites. The 

Department of Defense (DOD) does not exercise any responsibility 

over the content of these sites.

To the Service Member: The U.S. Army Public Health Center developed TG 358 to provide Army Service members and their Families 

with a list of current nutrition and weight management techniques 

and resources.

To the Commander/Weight Control Officer: Ensure you and your Soldiers are aware of the available resources outlined in this guide as 

they apply to your installation. While you are not trained to prescribe 

diets or provide nutrition counseling, knowing how to align resources 

with your Soldiers’ needs will assist them with the nutrition component of Army Regulation (AR) 600-9, The Army Body Composition 

Program. Provide the Army Weight Management Guide to Soldiers 

in your unit who do not meet the Army Body Composition Program

standards per AR 600-9. Soldiers are required to read the guide and 

sign/return the completed Soldier Action Plan to you within 14 days. 

A sample Soldier Action Plan appears on page 9 (Figure 3-4) of AR 

600-9.

Requirements: Distribution of the Army Weight Management Guide

is mandatory for all participants enrolled in The Army Body Composition Program (AR 600-9).

Proponent:

This APHC TG was prepared and distributed under the direction of:

U.S. Army Public Health Center (APHC)

Health Promotion and Wellness Directorate

5158 Blackhawk Road (MCHB-PH-HPW)

Aberdeen Proving Ground, Maryland 21010-5403 

The use of trademark names does not imply endorsement by the U.S. Army but is 

intended only to assist in the identification of a specific product.
4 5

Performance Triad 

The Performance Triad (P3) is a comprehensive U.S. 

Army Initiative that focuses on three critical components of 

performance: Sleep, Activity, and Nutrition. Using the Performance 

Triad's scientifically-proven principles of sleep, activity, and nutrition 

to target changes in your daily routine will help you become stronger, 

faster, leaner, and mentally sharper. 

Optimize Your Performance:

• Get Quality Sleep — Your Secret Weapon

• Engage in Activity — Get Stronger, Faster, and Fitter

• Improve Nutrition — Fuel Up With the Right Foods at the Right Time

Sleep is vital for health, performance, and wellbeing. This is why 

proper sleep hygiene practices (i.e., those that promote optimal 

sleep duration and quality) are important for everyone. You need at 

least 7–8 hours of quality sleep every night. The better the sleep, 

the greater the benefits.

Physical activity is more than just "exercise" or "working out" - it is 

about living an active lifestyle. Choose activities you enjoy and focus 

on moving as much as possible throughout the day. Daily exercise 

helps you manage stress, perform at your best, and keep your

mental edge.

Eating healthy plays an important role in your daily life. Consistently 

making healthy food choices helps you stay energized and ensures 

you get the right nutrients. Good nutrition helps your muscles 

recover faster, reduces mood swings, and keeps you focused.

Follow P3 on — 

• Web link: http://performancetriad.mil

• Instagram: https://instagram.com/performancetriad

• YouTube: http://www.youtube.com/c/PerformanceTriad

• Facebook: https://www.facebook.com/PerformanceTriad

• Twitter: @PerformTriad: https://twitter.com/PerformTriad 

• Pinterest: https://www.pinterest.com/performancetriad/
6 7

Table of Contents

6

14

12

16

28

40

46

54

58

Make the Choice to Lose Weight and/or 

Body Fat

This is the CHOICE icon. It indicates a 

choice needs to be made in order to 

promote healthy weight loss.

This is the WEIGHT LOSS icon. It identifies 

idea, actions or facts related to weight 

loss. 

This is the ACTION icon. It suggests 

different actions and activities to promote 

weight loss.

This is the PERFORMANCE TRIAD icon. 

It provides facts to help you in your weight

loss journey.

Truth About Dietary Supplements for 

Weight Loss

Choose a Weight Loss Option

Get Started Today

Eliminating Empty Calories

Building a Better Plate

Combating Weight Gain

Appendix A: Online Resources

Appendix B: References

CHAPTER PAGES ICONS
9

8

Measurements for determining a healthy body weight for Active 

Duty Soldiers include: 1) body composition, and 2) body mass 

index (BMI).

1. Body Composition: The Army uses the circumference-based 

tape method (or “tape test method”), as outlined in AR 600-9, to 

assess body composition. Body composition can be assessed

by various means; however, methods other than those described 

in AR 600-9 cannot replace the body fat measurements required 

for your semi-annual weigh-ins or your removal from the ArmyBody Composition Program. 

 The Army has established "maximum allowable" body fat standards for Soldiers based on age and gender. Similarly, the DoD 

goals ensure that gender-appropriate body fat standards shall 

not be more stringent than 18 percent for men and 26 percent 

for women, and shall not be more liberal than 26 percent for 

men and 36 percent for women, as measured using circumference-based methods. 

2. BMI: Calculating your BMI is a good way to judge if you are at a 

healthy weight. For most individuals, the higher the BMI, the higher the total body fat and the greater the risk for developing health 

problems. BMI is calculated from a height-to-weight formula 

that does not consider whether the weight is from fat or muscle. 

Because of this, BMI may be overestimated for Soldier athletes 

or body builders. 

Chapter 1 EXCESS WEIGHT = EXCESS PRESSURE ON JOINTS 

MAKE THE CHOICE TO LOSE WEIGHT AND/OR BODY FAT

Meeting the Army’s body composition standard is an 

important part of being a Soldier. Being physically able and 

healthy enough to perform your duties is a job requirement. It is also 

a personal responsibility reflected in the Soldier’s Creed: “...I always 

maintain my arms, my equipment and myself.” 

A healthy body weight is one measure of fitness and does not 

merely refer to the number on the scale. The composition of that 

weight (fat, muscle/lean tissue, and bone) is what helps determine 

whether you have the strength, stamina, and overall good health for 

optimal performance. 

Excess body fat can hinder your performance and compromise 

readiness by limiting your ability to complete key tasks requiring 

maximal power, endurance, and/or speed. Excess body fat can 

also increase the risk of wear-and-tear injuries to your feet, ankles, 

knees, hips, and lower back.

BENEFITS OF LOSING WEIGHT AND/OR BODY FAT: 

9 Better work performance (both mental and physical)

9 More energy/stamina during the day

9 Less pain/discomfort in your joints and/or lower back

9 More self-confidence, self-assuredness

9 Improved mood/sense of well-being

9 Better quality sleep

9 Lowered risk of chronic disease (e.g., high blood pressure, arthritis, Type II Diabetes, heart disease, some forms of cancer)

10 lbs. 

of Excess Weight

40 lbs. 

of Extra Pressure on 

Your Knees!

Every 1lb of extra weight is equivalent to 4 lbs. of extra pressure on your joints. Lose weight to help take the pressure 

off your joints.
10

The CDC has established ranges for normal, overweight and obese 

based on BMI (height and weight). These values were derived from 

the general U.S. adult population to correlate with risk of chronic 

disease. While everyone should strive to maintain weight to achieve 

a normal BMI, the Army uses adjusted BMI cut points for males to 

account for body composition differences found in a younger, more 

active population.

The BMI calculator is available from the CDC at: 

http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/en-

glish_bmi_calculator/bmi_calculator.html

Source: Centers for Disease Control and Prevention (CDC)

11
13

250

CALORIES

250

CALORIES

240

CALORIES

800

CALORIES

300

CALORIES

540

CALORIES

CHOCOLATE 

MILKSHAKE

2 2 HANDFULS 

OF CHIPS

GLAZED YEAST 

DOUGHNUT

CHOCOLATE 

CANDY BAR

20 OZ. SODA 2 LARGE SLICES OF 

PEPPERONI PIZZA

30 45

MINUTES OF 

MODERATE ROWING

MINUTES OF

 WALKING (4.0 mph)

60

MINUTES OF 

VIGOROUS CYCLING

60

MINUTES OF 

WALKING (4.0 MPH)

30 45

MINUTES OF 

HIGH IMPACT 

AEROBICS

MINUTES OF 

 CONTINUOUS ROPE 

JUMPING

Are The Extra Calories Really Worth It? 

Before you reach for that second helping, pay for that treat, or 

down that drink, decide if those extra calories are really worth

 the “enjoyment”!

-250 calories/day =

 0.5 pound/week

Aim to Lose 0.5-2 Pounds/Week

-500 calories/day = 

 1 pound/week

-750 calories/day = 

1.5 pounds/week

-1000 calories/day = 

2 pounds/week

1 pound of fat is 

Calories

~3500

Keep Total Calorie Intake:

 ≥ 1,200 Calories/Day* For Females

≥ 1,500 Calories/Day* For Males 

Based on a 150 lb. person at: http://www.healthdiscovery.net/links/calculators/calorie_calculator.htm

* Aiming for less than these levels can lead to loss of lean muscle 

tissue, lack of energy, and a decreased metabolism.

12
14 15

Chapter 2

CHOOSE A WEIGHT LOSS OPTION

Per AR 600-9, you must receive your initial nutrition and 

weight loss education from a Registered Dietitian (RD) or 

another health care professional in the absence of an RD at the 

Medical Treatment Facility (MTF). You must also select one of the 

following weight loss or nutrition counseling options as part of your 

Soldier Action Plan:

Medical Treatment Facility (MTF) Weight Loss Program

(Fit For Performance and/or Army Wellness Center) 

Fit For Performance Powered by 

Performance Triad

• Usually conducted by a 

Registered Dietitian (RD)

• Comprehensive: Focuses on 

diet, physical, activity and behavior modification

• To find your installation's Fit For Performance Program 

Powered by Performance Triad, visit: https://phc.amedd.army.

mil/topics/healthyliving/n/Pages/WeightManagement.aspx

Army Wellness Center

• Basic weight management, metabolic, and exercise testing 

• Not a substitute for the nutrition counseling requirement per 

AR 600-9 

Approved Online Weight Loss Programs

• Military One Source – “Health and Wellness Coach”: http://

www.militaryonesource.mil/health-and-wellness/healthyliving?content_id=282322

• Health Net Federal Services – “Reaching a Healthy 

Weight”: https://www.hnfs.com/content/hnfs/home/tn/

bene/wellness/wellness_programs/online-programs/

healthyweightlanding.html

• Health Net Federal Services – “Healthy Weighs for Life”: 

https://www.hnfs.com/content/hnfs/home/tn/bene/

wellness/wellness_programs/online-programs/hwlanding.

html

• Health Net Federal Services – “Making Healthy Changes for 

Life Tele-Class”: https://www.hnfs.com/content/hnfs/home/

tn/bene/wellness/wellness_programs/TeleclassInformation/

making-healthy-changes-for-life-resources.html 

Approved Commercial Weight Loss Program

• Enroll at your own expense. Be aware of the potential for 

high costs, fraudulent claims, and pressure to buy special 

foods or pills

Self-Directed Weight Loss Program

• Enroll at your own expense. Be aware of the potential for

high costs, fraudulent claims, and pressure to buy special 

foods or pills

• See Appendix A for a list of online resources

WHAT TO LOOK FOR IN A WEIGHT LOSS PROGRAM

9 Permanent solution—not a quick fix

9 Guidance on developing healthier eating, sleeping, and physical

activity habits

9 Promotes a calorie intake of:

≥ 1,200 calories/day for females 

≥ 1,500 calories/day for males

9 Slow and steady weight loss goal (0.5-2.0 lbs./week)

9 Ongoing feedback, monitoring and support

Exercise and Diet Modifications: 89%

10% 89% 1%

Diet Only Modifications: 10%

Exercise Only Modifications: 1%

Weight Loss Success Rates 
16

Chapter 3

THE TRUTH ABOUT DIETARY SUPPLEMENTS FOR WEIGHT LOSS

When you are desperate to lose weight and/or body fat, you 

may turn to a weight loss supplement you saw or heard about in 

a magazine, on TV, on the internet, or from a friend/co-worker. 

Many of the so-called “miracle” weight loss supplements and foods 

(including teas and coffees) available on the market today do not live 

up to their claims, and some may be dangerous. 

The Food and Drug Administration (FDA) has found more than 100 

weight loss dietary supplements that contain hidden ingredients 

which can cause harm or can also result in a “hot positive” urinalysis 

screening. These hidden ingredients may include prescription drugs, 

drugs removed from the market, or substances not adequately 

tested in humans. 

Many of these tainted products, which are heavily promoted on 

social media sites, are imported, sold online, and/or found on store 

shelves. 

Even supplements you might think are “natural”* (e.g., synephrine 

or bee pollen), may contain hidden active ingredients that can 

potentially harm you.

Dietary supplement manufacturers do not need FDA approval prior 

to marketing their products. It is the company’s responsibility to 

ensure its products are safe and that any claims made about such 

products are true.

*Weight loss dietary supplements often use the terms “natural” and/or “herbal”. 

However, these marketing terms are not regulated by the FDA, and oftentimes imply 

unproven benefits or safety.

HEALTH ALERT

The FDA has received numerous reports of harm associated 

with the use of weight loss supplements, including 

increased blood pressure, heart palpitations (a 

pounding or racing heart), stroke, seizures and 

death. 

Get the most current evidence-based information about dietary 

supplements and ingredients before putting them in your body. Operation Supplement Safety (OPSS) has articles, FAQs, videos, Apps, 

information sheets, presentations, and an "Ask The Expert" function 

where you can inquire about a particular supplement or its ingredients. 

Visit Operation Supplement Safety at: https://www.opss.org

Check out the OPSS High-Risk Supplement List at:

 https://www.opss.org/media/opss-high-risk-supplement-list

Check out National Institutes of Health at:

https://ods.od.nih.gov/factsheets/list-all

The only proven way to lose weight is to take in fewer calories 

and be more active.

PLAY IT SAFE

17
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Chapter 4

GET STARTED TODAY

Weight Loss

Maintain Weight

Weight

Gain

Ways To Decrease Excess Energy Input

Ways To Increase Energy Output

• Reduce highly processed foods that are high in sugar 

and/or fat (e.g., saturated fat* and/or trans fat*) such as 

cookies, cakes, candy, chips, fried foods

• Increase fresh fruit and vegetable intake 

• Drink more water and less regular soda, juice, sports drinks 

and alcohol

• Choose lean protein: 

» Boneless, skinless poultry

» Fish (not fried)

» Greek yogurt (≤ 20g sugar)

» Beans 

» Eggs or egg substitutes

* Although decreasing your saturated fat and trans fat intake can help 

you reduce your excess energy input (they are linked to foods that tend 

to be higher in empty calories) be sure to include some healthy fats or 

unsaturated fats (i.e. olive or flaxseed oil, avocados, nuts, nut butters, 

and/or seeds) in your diet. In moderation, these healthy fats provide many 

health benefits and can add satiety or feelings of fullness to your meals/

snacks.

• Aim for 10,000-15,000+ steps/day

• Make time for your fitness routine: Schedule 30-60+ 

minutes of moderate aerobic activity/day

• Move more at work (10 min. every hour)

» Take the stairs whenever possible

» Park farther away from entrances

• Strength train 2-3 x/week

• Turn “idle time” into “activity time” 

» Sit less while watching TV; do squats, lunges, or pushups during commercial breaks or watch your favorite 

show while on the treadmill or stationary bike

» Stuck waiting at the airport or at your child's practice?

Go for a walk to pass the time

Energy Gauge

A calorie is a unit of energy. Almost all foods and beverages contain 

calories. To lose weight, you need to–

» Eat and drink fewer calories.

» Increase physical activity.

For the best results combine the two points above.

Carbohydrates, proteins, and fats provide energy in the form of 

calories and nutrients that your body can use. Alcohol (beer, wine, 

liquor) adds calories to your diet without providing any nutrients for 

your body.

When you take in more calories than you use, you gain weight.

The calories you do not use are stored as body fat. This is true 

whether these calories came from fats, carbohydrates, proteins, or 

alcohol.

Manage your weight by balancing what you eat and drink with how 

active you are. Check out the ideas on the next page to help you 

get started today. 

Weight Loss: 

Energy In LESS THAN 

Energy Out.

Maintain Weight: 

 Energy In EQUALS 

Energy Out.

Weight Gain:

Energy In EXCEEDS 

Energy Out.
Determining Calorie Needs For Weight Loss Avoid Common Portion-Size Pitfalls

There are several different methods you can use to determine 

your energy input (calorie needs) for weight loss. In general, the 3 

most common ways to determine your calorie needs for weight loss 

include:

• Use Your Current Weight (see chart below): 

CURRENT WEIGHT CALORIES / DAY 

Under 150 pounds 1,200 – 1,500

150 – 200 pounds 1,500 – 1,800

201 – 225 pounds 1,800 – 2,200

226 – 250 pounds 2,200 – 2,500

251 – 300 pounds 2,500 – 2,800

• Multiply your goal weight by 10. For example, if you would like 

to weigh 180 pounds (180 x 10), your estimated calorie needs 

for weight loss are 1,800 calories per day

• Go to Caloriecalculator.net at: http://www.calculator.net/

calorie-calculator.html or try the Body Weight Planner at: 

https://www.supertracker.usda.gov/bwp/index.html

The above methods are generalized to help you get an idea of how 

to calculate your calorie needs for weight loss. Keep in mind that 

your lifestyle (occupation, etc.), age, gender, current fitness level, 

and activity level (the amount and type of exercise you perform on 

a daily basis) should also be taken into account. For more help in 

determining YOUR individual calorie needs for weight loss, seek 

guidance from a Registered Dietitian or other qualified health care 

professional.

Today’s restaurant portions, “individual" bags of chips, and 

drink containers can easily feed more than one person. Today’s 

generous portions, as compared to those of 20 years 

ago, can make controlling your calorie intake much 

more difficult. See the next page for 

helpful tips on how you can avoid 

common portion-size pitfalls and 

keep your calorie intake in check.

EXPANDING PORTIONS = EXPANDING WAISTLINES

In General:

• Measure food/beverage 

portions (use a food scale, 

cups, or measuring spoons) 

to help you know and 

understand common food 

portions.

• Read the nutrition facts 

label and note the serving size and number of servings per 

package.

When Dining Out: 

• Split an entrée with a friend. 

• Ask the wait person for a “to-go box” and wrap up half your 

meal as soon as it reaches your table. 

When Eating In: 

• Pre-plate your food on individually-sized plates (9” or less)

instead of putting the serving dishes directly on the table.

• Store especially tempting foods (cookies, chips, etc.) in ahardto-reach place, and move healthier foods (fresh fruits/veggies) 

to places where you can easily reach them (in a bowl on the 

counter, or the middle shelf of your refrigerator). 

When Snacking:

• Pre-portion your snack into a bowl or container instead of 

eating straight from the package. 

21

20 years ago Today

20
23

Tracking (Recording) for Weight Loss What Are The Triggers That Can Cause You 

Recording everything you eat/drink and tracking your activity ses- To Overeat?

sions are key ingredients for weight loss success. Tracking your diet 

and activity helps you: 

• Determine how many total calories you are consuming and/or 

burning each day

• Become more aware of times/situations where you tend to 

overeat and/or be less active so you can make the necessary 

adjustments

Record your food intake and log your activity using any of the

following tools:

• MyFitnessPal

https://www.myfitnesspal.com

(Web site and phone app)

• SparkPeople

http://www.sparkpeople.com/index2.asp 

(Web site and phone app)

• Lose it!

http://www.loseit.com 

(Web site and phone app)

• Fooducate

(phone app only)

There are a variety of triggers that can cause you to eat when you 

aren’t hungry or overeat at meals or snacks. Tracking when, why, 

where, and with whom you eat and drink can help you become 

more aware of these triggers. 

• United States Department 

of Agriculture (USDA) 

Supertracker

https://www.supertracker.

usda.gov

(Web site and phone app)

• National Heart, Lung, and 

Blood Institute (NHLBI)

https://www.nhlbi.nih.

gov/health/educational/

lose_wt/eat/diary.htm

(A downloadable (blank 

copy) of a food record)

How do other people affect your eating 

habits? When you’re in a group setting, do 

you eat or drink just because everybody else 

is doing it? Are you often urged to eat by 

someone else?

Ever find yourself searching for food 

because you are bored, angry, stressed, 

nervous, lonely, sad, happy, or excited? Or, 

maybe you are procrastinating because you 

don’t want to do something?

How do you react to certain smells? How 

do you react when you see food on the 

countertop or in the office lounge?

Do you overeat when you are tired, have a 

headache, or when you are ravenous because 

you skipped a meal?

SOCIAL

EMOTIONAL

SITUATIONAL

PHYSICAL

22
Gain Awareness: Self-Monitor (Track) 

Being aware and in-tune with how you feel before, during, and after 

a meal may help you identify a trend like a tendency to overeat 

on Fridays. If you notice this trend, ask yourself, “What is it about 

Fridays that causes me to overeat?” Is it “let-down” from a long week 

or a feeling of relief or entitlement? 

Notice if you tend to eat too much in the evenings. Is it out of boredom, loneliness, or an unhappy relationship? Being mindful and 

recognizing emotional triggers can help you learn to stop emotional 

eating before it starts by choosing healthier ways to deal with your 

feelings. 

The top emotions that may cause you to eat when you aren’t hungry 

or overeat include–

• Stress or anger

• Loneliness or sadnesss

• Boredom 

See the next few pages for alternatives to eating that can help you 

deal with these emotions and keep you on the road to weight loss 

success.

Recording (tracking) everything you eat 

and drink can double your weight loss 

efforts!

Before you reach for that snack or dig into that 

meal, ask yourself, "Am I really hungry OR am I 

just reaching for food because I'm bored, lonely, 

sad, tired, upset, angry, etc.?"

ARE YOU REALLY HUNGRY?

24 25

RECORDING CAN HELP
27

Ways To Manage Stress Or Anger 

Without Food

• Remove yourself from the stressful situation.

If you fought with a friend/family member, take some time 

away to cool off and collect your thoughts. Make a list of what 

you want to say to the person and revisit the issue later when 

you are both calm. 

• Take some deep breaths.

Deep breathing helps to reduce blood pressure and calms 

the body and mind. Practice this simple breathing exercise 

everyday and whenever you start to feel stressed: 

http://www.sparkpeople.com/resource/wellness_articles.

asp?id=328

• Get up and MOVE!

Exercise is a known stress and anger buster. 

• Listen to your favorite music.

Make a playlist on your phone or stream a station that helps 

you take a break from stress.

• Prevent the stress from happening again.

If mornings are always hectic and stressful, pre-prep the night 

before and set your clock 5-10 minutes ahead to help you get 

out the door on time. 

Ways To Manage Loneliness Or Sadness

Without Food

• Get up and MOVE!

Exercise boosts mood and releases feel-good endorphins. 

Anything you do to get out and get moving will help. 

• Play with a pet

Animals promote health and emotional wellness. No pet? 

Volunteer at a local shelter.

• Write a letter to a friend or family member

Reaching out to friends and family members will remind you to 

stay connected to those you care about and love the most.

• Volunteer

The pride you feel when helping others makes it more difficult 

to feel down on yourself.

26
28

Ways To Manage Boredom Without Food

• Avoid multi-tasking while you eat.

This means no chips while you surf the net or read, and no 

ice cream while watching your favorite show. Stay present and 

focus on your food to help you avoid mindless eating 

• Find and develop a new hobby.

Train for a 5k, learn to play the guitar, or learn to play golf 

• Get up and MOVE!

Exercise is a known boredom buster. Dance to your favorite 

music or meet friends or co-workers for a friendly game of 

basketball, volleyball, soccer, etc. 

• Read. 

Keep a book or magazine with you or download a book and 

listen to it while exercising. 

• Play a game.

Try a board game, card game, billiards, or ping-pong with 

friends. Alone? Try Solitaire, a crossword puzzle, or download 

a fun game on your phone.

• Connect with friends or loved ones in person.

In this digital age, it is all too easy to carry on conversations 

via text, e-mail, or social media. Instead, pick up the phone, 

hand-write a letter, or make a point to meet up with the 

important people in your life. 

• Plan a trip and go!

Visit your local MWR, library, or nearest visitor center 

for ideas. 

Grab some friends and 

go for a walk or head 

over to your local gym 

or basketball court.

29

PICK-UP GAME
30 31

Chapter 5

ELIMINATING EMPTY CALORIES

Take a few moments to think about what you drink in a 

typical day. Unless you are a true water lover, you may be 

getting extra (empty) calories from sodas, fruit drinks, sweetened 

coffees/teas, sports/energy drinks, flavored waters, and alcoholic 

beverages. These beverage calories can add up very quickly, their 

sugar amounts can add up very quickly and hinder your weight

loss efforts. 

According to the 2015 U.S. Dietary Guidelines, sugar-containing 

beverages account for almost 20% of our total calorie intake! 

Some research suggests that when you drink extra calories, you 

aren’t as satisfied compared to eating the same amount of calories 

in solid food. In other words, calories from sugar-containing beverages and/or alcohol may not trigger feelings of fullness which can 

make it easier to exceed your caloric limit for the day.

DRINK CALORIES

Mocha Frappuccino® (Grande) 410

Large Orange Juice (22 oz.) 280

Regular Soda (20 oz.) 240

Sweet Tea (21 oz.) 220

Regular Beer (16 oz.) 210

Monster® Energy Drink

(16 oz.) 220

Plain Water (any size) 0

DRINK CALORIES CAN ADD UP!

240 Extra Calories of 

Regular Soda/Day 

870 Extra Calories of 

Beer/Weekend 

660 Extra Calories from

Energy Drinks/Day

~25 lbs. of Body Fat / 

Year 

~ 12 lbs. of Body Fat / 

Year 

~ 69 lbs. of Body Fat /

Year

=

=

Rethink Your Drink

=
33

32

5 WAYS TO DRINK MORE WATER

• Set an alarm to remind yourself to drink water every hour.

» Try a phone app like “Daily Water” to keep you on track

» Or, try the phone app, “Waterlogged” to help you set water 

goals and track your water intake.

• Double up throughout the day.

» 2 cups when you wake up

» 2 cups with breakfast 

» 2 cups with lunch

» 2 cups with dinner

• Keep it within reach.

» Carry a refillable water bottle or have a permanent glass 

on your desk and re-fill it often. 

» Consider a portable hydration pack (e.g., CamelBak®) and 

hook it up to your desk chair or keep it in the car or your 

backpack. 

• Have it cold.

» Freeze a 1⁄2 filled water bottle overnight. Fill up the rest

the next morning and head out the door.

» Consider keeping a large pitcher of water in your 

refrigerator at home or at work.

• Jazz up the flavor.

» Add a squeeze or slice of fresh orange, lemon, lime or 

even cucumber. 

» Try seltzers or sparking water with a splash of 100%

fruit juice.

Drink 1-2 cups of water as soon as you wake up to 

rehydrate. Then, remember to drink enough water 

throughout the day to help boost brain power, 

control your hunger, and improve strength and 

endurance.

DRINK UP
34 35

Ditch The Added Sugars

Sugars in your diet can be naturally occurring or added. When 

you're trying to control your weight, it is best to avoid or limit 

sources of “added” sugar. 

Naturally occurring sugars are found in foods such as fruit 

(fructose) and milk /plain yogurt (lactose). Because fresh fruit, 

milk, and plain yogurt are also packed with other nutrients (protein, 

vitamins, minerals) these foods fit into a healthy diet and should not 

be avoided because of their naturally occurring sugars. 

Added sugars are sugars and syrups that are added to foods during 

processing or preparation (pastries, cookies, candy, regular sodas, 

sport drinks, some condiments). Added sugars don’t add nutrients, 

but they do add many calories which can lead to unnecessary 

weight gain and/or make it difficult to lose weight. 

Daily Added Sugar Limit By Gender: 

Females: ≤ 6 tsp./day Males: ≤ 9 tsp./day

Source: 2015 American Heart Association Guidelines

How Much Added Sugar Do You Eat?

2 oz. of

 barbecue sauce 

flavored yogurt 

12 oz. can of 

regular soda

candy bar 

=

=

=

=

4 TSP. ADDED SUGAR

45-67% of daily

 added sugar limit

6 TSP. ADDED SUGAR

67-100% of daily 

added sugar limit

9 TSP. ADDED SUGAR

100-150% of daily 

added sugar limit

7 TSP. ADDED SUGAR

78-117% of daily 

added sugar limit

A taste for sugary foods and beverages is a “learned 

taste”. It can be “un-learned". See page 36 for details.

SWEET TOOTH
36

WAYS YOU CAN DITCH THE ADDED SUGARS • Make the decision and set goals

Start by seriously committing to reducing your added sugar 

intake for a set period of time until it becomes second-nature 

(i.e., set a goal that for the next two to three weeks you will 

reduce added sugar intake at all meals/snacks).

• Avoid drinking your sugar

Drink more water and flavor it with a squeeze of fresh lemon, 

lime, or cucumber.

• Avoid eating added sugar

Choose fresh, whole fruit or no-sugar added canned/frozen 

fruit, and yogurt with ≤ 20 g of total sugar.

• Include lean protein and/or healthy fats at meals and at 

snacks in the right portions

Eggs, fish, chicken/turkey (skinless), lean beef, Greek yogurt 

(low-sugar), low-fat milk/cheese, nuts, seeds, or avocados.

• Choose the right carbs

100% whole wheat breads/cereals/pasta/rice, colorful 

vegetables and fresh fruits, beans, milk and yogurt.

• Manage stress

Avoid over-committing your time. Take a mind-break every day 

(exercise, listen to music, meditate, etc.).

• Get enough sleep

Make sleep a priority (see page 49).

Lack of sleep and stress can drive up hunger and fuel 

sugar cravings. Get enough sleep and commit to a daily 

stress reduction program.

FEELING TIRED?

37
39

Break Up with Empty Calories

What do soda, candy, and chips all have in common? They are all 

top sources of empty calories. Empty calorie containing foods and 

drinks are high in calories, but low in nutrients.

Most empty calorie foods are highly processed foods that typically 

contain solid fats (butter, lard, or animal fat), trans fats (partially 

hydrogenated oils), and/or added sugars (white sugar, high fructose 

corn syrup, etc.).

Because empty-calorie foods are so low in nutrients, they typically 

contribute to increased hunger (your body isn't being fueled 

properly), tiredness, and irritability throughout the day.

Hook Up with Wholesome Foods 

Wholesome foods like fresh fruits, vegetables, whole grains, lean 

protein, low-fat dairy, and healthy fats in smaller portions (olive oil, 

canola oil, avocados, nuts, etc.) fill you up without weighing you 

down. Wholesome foods are considered "nutrient dense" because 

they are packed with essential nutrients (complex carbohydrates, 

protein, fat, vitamins, minerals, and water) at a lower calorie cost, 

especially when compared to empty calorie-containing foods.

Because wholesome foods are packed with nutrients and fiber, they 

help you feel more satisfied (less hungry) and energized throughout 

the day.

Replacing empty calorie containing foods/beverages 

with more wholesome foods/beverages will help you 

stay fuller longer, lose weight and have more energy. 

See pages 40-41 for ways to kick your empty calorie 

habits!

MAKE THE CHOICE

38
40 41

CATEGORY INSTEAD OF 

THIS... CHOOSE THIS...

FATS

Deep fried meats, 

French fries

Grilled/roasted chicken or 

turkey (skinless), fish, beans 

(without added salt or fat), 

baked potato (plain or with 

low-fat toppings), side salad 

with light dressing 

Bacon Canadian ham, turkey 

bacon

Hamburger (80% 

lean)

Hamburger (≥ 93% lean), 

ground turkey (≥ 90% lean)

Mayonnaise Mustard, low-fat mayon

-

naise, 1⁄8 avocado

Chips/high-fat 

popcorn

Fresh fruits or vegetables, 

baked chips, low-fat pop-

corn, 100% whole wheat 

crackers

Ice cream Fresh fruit, low-fat frozen 

yogurt 

Whole milk Low-fat milk (1% or skim)

Butter, margarine Light butter or margarine, 

salsa, hot sauce

CATEGORY INSTEAD OF 

THIS... CHOOSE THIS...

SUGARS

Candy Fresh fruit, 1 oz. portion of 

nuts, low-fat popcorn

Bakery items

(cakes, cookies, etc.)

Special occasion only 

(choose a smaller portion 

and savor each bite)

Soda

Water, diet soda, light-lem-

onade, or 1⁄4 part juice 

mixed with 3⁄4 parts seltzer 

water

Sweetened coffee/

tea/specialty 

coffee drinks

Unsweetened or made with 

low-fat milk and/or a sugar 

substitute (i.e. Stevia). Also, 

remove the whipped cream 

and decrease the cup size 

for specialty coffee drinks

Fruit juice or sport 

drinks

Water, light lemonade, or 

1⁄4 part juice mixed with 3⁄4 

parts water

Flavored yogurt 

(≥ 21 g sugar/ 

serving)

Low-fat Greek yogurt - plain 

or flavored (≤ 20 g sugar/

serving)

ALCOHOL

Hard liquor (mixed 

drinks)

Use low-calorie mixers (diet 

soda, seltzer water)

Wine

Spritzer (1⁄4 part chilled wine 

mixed with 3⁄4 parts chilled 

club soda, sparkling water, 

or seltzer water)

Beer Light beer

REFINED GRAINS

White bread, rice, 

and/or pasta 100% whole wheat bread, 

brown rice, 100% whole 

wheat pasta, quinoa, bulgur, 

or other whole grain 

Regular (white) 

crackers 100% whole wheat crackers

Sweetened cereal Unsweetened whole grain 

cereal, plain oatmeal
42 43

Build a Better Plate To Lose Weight

• Fill half your plate with a variety of veggies (dark green, red, 

orange, and/or legumes - beans/peas) and fruits (especially 

whole)

• Use smaller plates, bowls and cups

• Choose whole grains (100% whole wheat bread, pasta, rice 

quinoa, bulgur) most of the time 

• Keep meat portions to the size of a deck of cards

• Choose fat-free or reduced-fat dairy products

Visit The United States Department of Agriculture (USDA) Web site 

at www.ChooseMyPlate.gov to learn more about how to build a 

healthier diet for yourself and your family. 

• In the DFAC, look for items identified as “green” performance 

choices and avoid second helpings and desserts

• Plan ahead: Bring healthy snacks to work (fresh fruit, veggie 

sticks, low-fat cheese sticks, salads, Greek yogurt) 

• Pack a healthy lunch (veggie soup, lean meat sandwich, salad 

greens with low-fat dressing). For more meal ideas, download 

the “Soldier’s Cooking Guide” on the APHC Health Information 

Products e-Catalog at: https://usaphcapps.amedd.army.mil/

HIOShoppingCart/viewItem.aspx?id=723

• Drink water or 8 oz. of low-fat milk or milk substitute with

every meal

Chapter 6

BUILDING A BETTER PLATE

MY PLATE
44 45

Make Smarter Restaurant Choices

Eating out doesn’t have to derail your weight loss progress. “Have it 

your way” and save hundreds of calories! 

SIZE IT

• Order a kids meal instead of super-sizing your meal 

• Order 1⁄2 portions or split an entrée

MODIFY IT

• Order dressing, butter, or sauce on the side so you can control 

the portions

 BOX IT 

• Full? Box it up and take it home for leftovers

10 SMARTER CHOICES WHEN DINING OUT

• Skip the Bread/Chip Basket

» Tell the waitperson to "hold" the bread/chip basket or 

move it OUT OF REACH to the opposite end of the table

• Water, Unsweetened Iced Tea, Low-Fat Milk, Light 

Lemonade

• Clear, Broth Based Soups

• Romaine Lettuce or Spinach Salad 

» Dressing on the side; no bacon, croûtons, or cheese

• Steamed Veggies as a Side Dish

» With a slice of lemon; no butter or oil

• Baked Potato instead of Fries

» Butter/margarine on the side

• Grilled/Broiled/Baked/Roasted Meat

• Sandwiches on Whole Wheat, Pita, or Multi-Grain Bread 

» No mayonnaise

• Fresh Fruit for Dessert

» Or, skip dessert or split a decadent dessert
46 47

Survival Guide to Fast Food Restaurants 

Choosing healthier options or modifying your order at a fast food 

restaurant can save you hundreds of calories. Check out the menu 

tips and lower-calorie choices below. 

American Eatery

Menu Tip: Hold the mayo.

Healthier Menu Choices • Baked fish • Corn or peas and carrots • Baked Beans • Garden salad or side salad (Choose lighter dressing.)

Anthony’s Pizza

Menu Tip: Hold the high fat toppings (pepperoni, sausage, etc.) and 

order 1⁄2 the amount of cheese when ordering a whole pizza.

Healthier Menu Choices • Plain cheese or veggie pizza by the slice • Garden salad or side salad (Choose lighter dressing.)

Burger King 

Menu Tip: Hold the mayo and remove the top half of the bun.

Healthier Menu Choices • BK Veggie® Burger (no mayo and remove top half of bun) • Whopper Jr. or Hamburger (skip mayo and cheese) • Tendergrill® Chicken Sandwich (no mayo and remove top 

half of bun)

• Garden side salad (Choose lighter dressing.)

FrootsTM

Healthier Menu Choices • Sante Fe (Hold the cheese and choose a light dressing.) • Albacore tuna (Order dressing on the side.) • Greek (Hold the cheese and order dressing on the side.)

McDonalds

Menu Tip: Hold the mayo and special sauce.

Healthier Menu Choices • Ranch snack wrap (grilled) • Southwest salad with grilled chicken • Hamburger

Popeyes

Menu Tip: Choose the unsweetened tea.

Healthier Menu Choices • Blackened tenders • Regular sized green beans • Baguette

Subway 

Menu Tip: Choose a lighter sauce (i.e. mustard) and whole 

grain bread.

Healthier Menu Choices • 6” Veggie Delite® • 6” Oven roasted chicken (no cheese) • 6” Roast Beef (no cheese) • 6” Turkey Breast (no cheese)

Taco Bell 

Menu Tip: Replace sour cream and cheese with pico de

 gallo (Fresco).

Healthier Menu Choices • Fresco grilled steak soft taco • Fresco crunchy taco • Fresco chicken soft taco • Gordita Supreme®

Wendy’s

Menu Tip: Hold the mayo.

Healthier Menu Choices • Jr. Hamburger • Any 1⁄2 sized salad made with grilled chicken

(Choose lighter dressing.)

• Grilled chicken wrap or grilled chicken sandwich • Plain baked potato (butter on the side) • Garden Side Salad (Choose a lighter dressing.) • Chili

For current nutrition information on AAFES restaurants, 

visit: https://www.shopmyexchange.com/savings-center/store-restaurant-coupons

NUTRITION INFORMATION
48

Chapter 7

COMBATING WEIGHT GAIN 

Physical activity, in combination with a modest caloric restriction, will increase weight loss as compared to 

diet alone. Increasing your activity level to expend an extra 

250 to 500 calories per day contributes to a safe and effective 

weight loss of 1⁄2 to 1 pound per week. Aerobic activities (i.e., walk-

ing, jogging, bicycling and swimming) help you burn calories.

The American College of Sports Medicine(ACSM) provides the 

following recommendations on physical activity: • Weight-gain prevention and general health: ≥ 30 minutes of 

moderate-intensity physical activity on most, if not all, days 

of the week. (150 – 250 minutes/week or ~ 10,000+ steps/ 

day).

• Weight loss: 60 minutes of moderate- to vigorous-intensity 

physical activity on most days of the week (150–250 minutes/ 

week or ~ 10,000+ steps/day) along with a nutritious, modest 

calorie restriction. Greater amounts of physical activity (i.e., 

>250 minutes weekly or at least 15,000+ steps/day) will 

result in significant weight loss

• Weight maintenance after weight loss: To prevent regaining 

weight, engage in 60–90 minutes of moderate-intensity 

physical activity per day (≥ 250 minutes/week or at least 

15,000+ steps/day) while not exceeding your calorie 

requirements.

• Strength Train: 2–3 times/week to increase lean muscle 

tissue. Target your larger muscle groups such as chest, back, 

abdominals, legs, and shoulders. To achieve the best results, 

incorporate a minimum of 8 exercises that work these major 

muscle groups.

MUSCLE VS. FAT

1 lb. of muscle tissue burns 1 lb. of fat tissue burns

35 calories* 2 calories*

* Can vary and depends on many other factors to include gender, age, fitness level, 

 activity intensity, etc.

49
50 51

Consider Investing in an Activity Tracker

An activity tracker (accelerometer) helps you keep track of your 

activity level during the day. To lose weight, aim for 10,000 – 

15,000+ steps/day. 

Unit physical training (PT) may not be sufficient for weight loss. In 

addition, any benefit that you do gain from your unit physical fitness 

sessions may be offset if your job or lifestyle is sedentary (that is, 

you spend a lot of time sitting, using a computer, watching TV,

reading, or playing video games). 

Try the below tips to burn more calories throughout the day and 

reach your step goals: 

• Engage in a “step challenge” with a friend or relative.

• Take the stairs whenever possible.

• Park your car farther away from entrances

• Bike, walk or run to do errands.

• Get up and move for 10 minutes every hour.

• Multi-task while watching TV (hop on a treadmill or stationary 

bike; jog/walk in place during commercial breaks).

Get Enough Sleep To Help You Lose Weight

Getting enough, quality sleep not only helps rejuvenate your mind 

and your body, it also helps you lose weight. To get sufficient quality 

sleep, protect your sleep time and protect your sleep environment.

PROTECT YOUR SLEEP TIME 

• Prep yourself for sleep at least 30–60 minutes before turning 

out the lights. Unwind without exposing yourself to the bright 

light from a TV, computer, smartphone, or tablet. 

• Limit caffeine and alcohol within 6 hours of bedtime. While 

alcohol may initially make you feel drowsy, it interferes with 

sleep quality. 

• Try to stick to a routine sleep and wake-up time even on your 

days off. 

PROTECT YOUR SLEEP ENVIRONMENT

• Use foam earplugs to block out noise disturbances, or use a 

room fan to generate “white noise.”

• Wear a sleep mask, or darken the room with room-darkening 

shades or trash bags.

• Keep the room at a comfortable temperature (usually on the 

cooler side); use extra blankets, air conditioning, or a fan to 

help.

For more help with sleeping, check out the Army’s Performance Triad 

Guide at: https://usaphcapps.amedd.army.mil/HIOShoppingCart/

viewItem.aspx?id=684

Seek help from your physician if you are having trouble falling asleep 

and/or staying asleep. Getting enough sleep is critical to your mental 

and physical performance. 

Fuel up and re-fuel with healthy foods in the right 

portions to help you get stronger and leaner. 

ADEQUATE SLEEP CAN MAKE WEIGHT LOSS EASIER 

Getting enough sleep helps you– 

• Regulate your appetite (your hunger/fullness cues 

work better).

• Be more energetic and active during the day 

• Maintain a sharp mind to make better food choices 

and pre-plan meals/snacks

HEALTHY FUEL UP
52

Develop A Strong Social Support System

And Effectively Manage Stress

Having a strong network of people (such as friends, family, and/or 

coworkers) to help support your new eating and exercise habits can 

positively influence your weight loss efforts.

Encouragement and help have not only been shown to increase 

weight loss, but can also help you maintain your weight by enhanc-

ing feelings of control and confidence. Communicate your needs, 

and be specific about how your support network can help you.

Chronic stress (whether from work, family, relationships, etc.) can 

adversely affect your hormones, disrupt your sleep, and lower your 

immunity -- all issues that can hinder even your best efforts to lose 

weight. Taking time out of your busy day to relieve stress through 

exercise, meditation, or participation in other activities unrelated to 

food helps you feel refreshed, clears your mind, improves your mood, 

and can even help prevent overeating.

When necessary, seek professional help and guidance to better 

manage your stress.

Check out These Available Apps And Resources: • Mindfulness Coach • Tactical Breather • T2 Mood Tracker • Breathe2Relax • Relax & Rest • Calm • Insight Timer • Breathe • Daily Yoga • Simply Yoga

 Check with your healthcare provider before beginning a yoga 

training program. For more help on how to select a safe yoga pro-

gram, see The American College of Sports Medicine’s brochure 

entitled, “Selecting and Effectively Using a Yoga Program” at: 

https://www.acsm.org/docs/brochures/selecting-and-effectively-using-a-yoga-program.pdf?sfvrsn=2

53
55

Permanent Change... The Key To

Successful Weight Management

An effective weight management plan is one that fits your lifestyle 

and is sustainable. Losing the weight is only half the battle; maintaining the loss is the other half. The following strategies (taken 

from the National Weight Control Registry) are consistently used by 

people who are successful in losing weight and maintaining their 

weight loss:

Eat fewer calories. Create a calorie deficit in your diet that supports 

long-term weight loss and is sustainable. 

Eat a consistent diet from day to day, and eat several times daily. 

This strategy may encourage self-control, minimize unplanned food 

temptations, foster self-discipline and increase your ability to stick to 

your eating routine. 

Eat breakfast every day. Breakfast is an important time to refuel 

the body during weight-loss efforts. The goal is to refuel within 30 to 

60 minutes after morning exercise with a balanced intake of carbohydrates, protein, and healthy fat. A breakfast that includes a good 

source of protein (such as egg, cheese, Greek yogurt) helps you feel 

fuller longer and helps keep you from overeating later in the day.

Strength train Weight training helps build/maintain lean muscle 

tissue and strengthens your bones. Perform a full body strength 

training program at least 2-3x/week. 

Move more. Successful weight losers/maintainers take about 

11,000 to 12,000 steps daily (equivalent to ~ 6 miles). 

Sit less. Limit sedentary activities (television viewing, video gaming, 

and internet surfing) to fewer than 10 hours per week.

Employ self-monitoring tactics. Track weight changes with frequent 

weigh-ins, or take notice of how your civilian clothes fit (snug/loose).

Keep a food diary, activity log, and/or sleep journal. 

Get adequate sleep. Get at least 7-8 hours of sleep each night (as 

often as possible). 

Maintain a positive support system. Family, friends, and/or co-workers can help, but it is ultimately up to you to make changes in your 

life to help you lose weight and keep it off! Permanent lifestyles changes are taken one step at

a time. 

LIFESTYLE CHANGE

54
56 57

APPENDIX A

ONLINE RESOURCES 

Weight Loss:

• (Army) Losing Weight (CAC card required) This online 

training, part of the Comprehensive Soldier and Family Fitness 

Program, is an interactive self-development module available 

after completion of the Global Assessment Tool (GAT). http://

csf2.army.mil

• National Heart, Lung, and Blood Institute Aim for a Healthy 

Weight provides information on assessing your weight and 

health risk, healthy weight loss tools, and information on 

selecting a weight-loss program. http://www.nhlbi.nih.gov/

health/public/heart/obesity/lose_wt/index.htm

• How to Read a Nutrition Label Watch this video to learn 

how to read the Nutrition Facts Label found on food 

packages. http://www.neok12.com/video/Health-Nutrition/

zX020f0f4c4f4a606e706151.htm

• Choosing a Safe and Successful Weight-Loss Program is a 

document available for download from the Weight-Control 

Information Network (WIN). https://www.niddk.nih.gov/

health-information/health-topics/weight-control/choosingsafe-successful-weight-loss-program/Pages/choosing-safesuccessful-weight-loss-program.aspx#b

• The Body Weight Planner from the National Institutes of 

Health allows users to make personalized calorie and physical 

activity plans to reach a goal weight within a specific time 

period and to maintain it afterwards. https://www.niddk.nih.

gov/health-information/health-topics/weight-control/bodyweight-planner/pages/bwp.aspx

• Fit For Performance Powered by P3 To locate your 

installation's Fit For Performance Program Powered by P3, 

visit: http://phc.amedd.army.mil/topics/healthyliving/pages/

weightmanagement.aspx

Nutrition and Healthy Living:

• The Human Performance Resource Center (HPRC) provides 

health and nutrition information for Warfighters and their 

families. http://hprc-online.org/nutrition

• Army H.E.A.L.T.H. is designed to help you maintain or lose 

weight and to improve your fitness by providing personalized 

nutrition and fitness plans. Register at http://armyhealth.pbrc.

edu/Default.aspx

• ChooseMyPlate.gov has replaced the legacy Food Guide 

Pyramid and provides sound advice on what and how much to 

eat per meal. http://www.choosemyplate.gov

• The 2015-2020 Dietary Guidelines for Americans focuses on 

improving your diet and preventing obesity and other nutritionrelated illnesses. http://health.gov/dietaryguidelines/2015/

guidelines

• The Academy of Nutrition and Dietetics is your source for 

scientifically-based health and nutrition information.

http://www.eatright.org

• The Soldier’s Cooking Guide is available from the APHC Health 

Information Products e-Catalog.

https://usaphcapps.amedd.army.mil/HIOShoppingCart/

viewItem.aspx?id=723

• The Healthy Dining Finder offers a menu nutrition and food 

guide to help you make healthy food choices while eating out. 

https://www.healthydiningfinder.com

• The Combat Rations Database (ComRaD) contains the most 

accurate, up-to-date nutritional information on individual 

combat ration menus and food components. 

http://hprc-online.org/comrad

• Army Wellness Centers To locate an Army Wellness 

Center near you, visit: https://phc.amedd.army.mil/topics/

healthyliving/al/Pages/ArmyWellnessCenters.aspx
59

Physical Activity:

• Physical Activity Guidelines for Americans provides sciencebased guidance to help Americans improve their health 

through appropriate physical activity. http://www.health.gov/

paguidelines/guidelines/default.aspx

• The Weight-Control Information Network provides 

informationon physical activity and weight control. http://win.

niddk.nih.gov/publications/index.htm#public

• The ACSM offers a variety of health and fitness brochures, fact 

sheets, and helpful guides that range from starting a walking 

program to selecting a running shoe. http://www.acsm.org/

public-information/brochures

• Time Saver: High Intensity Fitness Circuit in Minutes, from 

the ACSM is a workout that involves 12 key aerobic and 

strengthening exercises and all of the major muscle groups. 

https://www.acsm.org/docs/default-source/brochures/timesaver-high-intensity-fitness-circuit-in-minutes.pdf

Dietary Supplements:

• (OPSS) is the go-to resource for evidence-based information 

about dietary supplements. Go to

www.OPSS.org for articles, FAQs, videos, Apps, information 

sheets, and presentations. 

• The OPSS High-Risk Supplement List at https://www.opss.

org/media/opss-high-risk-supplement-list provides you with 

an up-to-date list of supplements that may pose a potential 

health risk, including some weight loss supplements that are 

available on the market today. For convenient on-the-go

access to the OPSS High-Risk Supplement List, download the 

app on Google or Apple App stores. 

• The Natural Medicines database enables you to look up 

individual ingredients and dietary supplement products by 

name. This database includes information on the safety, 

benefits, side effects, effectiveness, and drug interactions of 

ingredients. Go to http://info.therapeuticresearch.com/dod

to get an account (subscription is free with a “.mil” address). 

Consider using only products rated eight or above on the site's 

Natural Medicines Brand Evidence-Based Rating (NMBER)

Scale.

Check out National 

Institutes of Health

https://ods.od.nih.gov/

factsheets/list-all

58
60

APPENDIX B

REFERENCES

1. Centers for Disease Control and Prevention. Physical 

Activity. http://www.cdc.gov/physicalactivity

2. Donnelly, J.E., Blair, S.N., Jakicic, J.N., Manore, M.M., Rankin, J.W., 

Smith, B.K., and American College of Sports Medicine. 2009. 

ACSM Position Stand: Appropriate Physical Activity Intervention 

Strategies for Weight Loss and Prevention of Weight Regain for 

Adults. Med Sci Sports Exerc. 41(2):459–71. http://www.ncbi.

nlm.nih.gov/pubmed/19127177

3. Health.gov Web site. Dietary Guidelines for Americans

2015–2020 (Eighth Edition).. http://health.gov/dietaryguide-

lines/2015/guidelines

4. Estrada-Ruelas, K., Bacardi-Gascon, M., and A. Jimenez-Cruz. 

2015. Efficacy of Self-Monitoring in Weight Loss: A Systemic Re-

view of Randomized Controlled Studies. Nutr Hosp. 32(6):2472–7. 

http://www.ncbi.nlm.nih.gov/pubmed/26667693

5. Department of the Army. 2013. Regulation 600-9, The Army 

Body Composition Program. https://armypubs.army.mil/Search/

ePubsSearch/ePubsSearchForm.aspx

6. Department of the Navy. 2011. Nutrition Resource Guide 2011

http://www.navyfitness.org/nutrition/nutrition-resources/na-

vy-nutrition-resource-guide

7. U.S. Federal Trade Commission. Consumer Information: Weigh-

ing the Claims in Diet Ads. http://www.consumer.ftc.gov/arti-

cles/0061-weighing-claims-diet-ads

61
62 63

NOTE PAGE
64

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