Improving Your Health 

Tips for African American 

Men and Women

WIN Weight-control Information Network

You do not have to stop eating chocolate cake or 

start running marathons to improve your health. 

Making small but steady changes in your eating 

and physical activity habits, over time, may help 

you lose weight if you need to, feel better, and 

improve your health. The information below can 

help you start to change your physical activity 

and eating habits. When you make changes to 

improve your health, you may also move your 

friends and family to do the same.

Am I overweight?

Overweight and obesity in adults can be defined 

using the body mass index (BMI), a tool that 

measures weight in relation to height. The table 

on the next page shows how BMI calculation 

works. A BMI of 18.5 to 24.9 refers to a healthy 

weight, a BMI of 25 to 29.9 refers to overweight, 

and a BMI of 30 or higher refers to obesity. 

What if I think I look fine?

Even if you are considered overweight according 

to charts and measures, you may like the size and 

shape of your body and not want to lose weight. 

Your friends and family may think you look 

great too. But the health benefits of getting fit 

and eating well are clear. Once you decide to lose 

weight, your loved ones may want to join you on 

your journey to better health.

Am I risking my health by being 

overweight?

Being overweight can be dangerous to your 

health. If you are considered overweight or obese, 

you are more likely to develop:

•	 type 2 diabetes

•	 high blood pressure

•	 heart disease

•	 certain forms of cancer

You can help lower your risk for many health 

problems by losing weight. Losing 5 to 10 

percent of your body weight can help improve 

your health. For example, if you weigh 200 

pounds, losing 10 to 20 pounds may help lower 

your blood pressure and cholesterol level. Slow 

and steady weight loss of 1/2 to 2 pounds per 

week is the safest way to lose weight.

How do I start to lose weight and 

improve my health?

You may find it helpful to participate in a 

weight-loss program. If so, talk with a health care 

professional about controlling your weight before 

you decide on a program. Doctors do not 

always address issues such as healthy eating, 

physical activity, and weight management 

during general office visits. It is important 

U.S. DEPARTMENT OF HEALTH 

AND HUMAN SERVICES

NATIONAL INSTITUTES OF HEALTH

NIH...Turning Discovery Into Health®
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Table 1: Body Mass Index

for you to start the discussion in order to get 

the information you need. Even if you feel 

uncomfortable talking about your weight with 

your doctor, remember that he or she is there 

to help you improve your health.

When you are ready to start toward a healthy 

weight and improve your health, try to:

•	 Be more physically active.

•	 Eat healthier.

Be More Physically Active

Regular, moderate-intensity physical activity can 

be fun and help you feel great. When you share 

physical activity with your friends and family, 
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it can also be a social event. Perhaps members 

of your church or place of worship would be 

interested in starting an exercise program at the 

place where you gather.

Make it your goal to try to do at least 30 minutes 

of moderate-intensity physical activity on most, 

preferably all, days of the week. You may need to 

be physically active for more than 30 minutes a 

day to help you lose and keep off extra weight.

Note: If you are a man over age 40 or a woman 

over age 50, or if you have chronic health 

problems such as heart disease, high blood 

pressure, diabetes, osteoporosis, or obesity, talk 

to your doctor before starting a vigorous physical 

activity program. 

What is moderate-intensity physical 

activity?

Examples of moderate-intensity physical activity 

include:

•	 Walking 2 miles in 30 minutes.

•	 Bicycling 5 miles in 30 minutes.

•	 Dancing fast for 30 minutes.

Sometimes starting and sticking with a physical 

activity program can be a challenge. Figuring out 

how to beat your physical activity roadblocks may 

make it easier for you to get and stay active.

Beat your physical activity roadblocks!

If you... Then try...

Do not have child care. Sharing physical activities such as walking, biking, or playing 

tag with your child each day.

Do not have time or are too 

busy to be physically active.

Doing 10 minutes of moderate-intensity physical activity three 

times a day, or putting more energy than normal into activities 

like housework, yard work, and playing with the kids.

Do not like or do not want 

to exercise.

Doing something you enjoy, like dancing to the radio or 

planning active outings with a friend, family member, or group.

Do not feel safe being physically 

active in your neighborhood.

Forming a group of people to walk, jog, or bike together, 

working out with videos in your home, or walking in a 

shopping mall.
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Tips for Active Women 

You can be active and still keep your hairstyle. 

Talk to your hair stylist about a hair care routine 

and style that fit your active life. You might try 

wearing:

•	 a natural hairstyle

•	 a style that can be wrapped or pulled back

•	 a short haircut

•	 braids, twists, or locs

Tips for Active Men 

Sometimes even the most active guys can be 

sidelined by lack of time, loss of motivation, and 

even injury. Here are some ways to keep men 

moving:

•	 All types of activity count. In addition to 

“working out,” activities like chores, walking 

the dog, and playing outside with the kids 

add to your daily total. 

•	 When you do work out, think of it as three 

parts: the warm-up, the workout, and the 

cool-down. Warm up by moving your 

muscles for 5 to 10 minutes. For example, 

try jumping jacks or push-ups. Now you are 

ready to work out. Finally, cool down by 

walking slowly for 5 to 10 minutes. Do light 

stretching after your warm-up and cool-down 

routines. This may help keep you injury-free.

•	 Try going to the gym with a friend. Or get 

some friends together for a pick-up basketball 

or soccer game. Working out with friends 

may help keep you motivated to stay active. 

Signing up for a charitable 5K walk or run 

may also keep you motivated and on track. 

Eat Healthier

When you begin to change your eating habits to 

improve your health, try to:

•	 Make healthier food choices.

•	 Eat just enough food for you.

Make Healthier Food Choices

A healthy eating plan includes a variety of foods 

from every food group.

Every 5 years, the U.S. Department of Health 

and Human Services and the U.S. Department of 

Agriculture (USDA) jointly release a publication 

on dietary guidelines. 

The guidelines encourage Americans over 2 

years of age to eat a variety of nutrient-dense 

foods to promote health and reduce the risk of 

chronic disease. Recommended items include 

fruits, vegetables, fat-free or low-fat milk and 

milk products, lean meats, poultry, fish, beans, 

eggs, nuts, and whole grains such as brown rice 

and whole-wheat bread. The guidelines also 

recommend a diet low in saturated fat, trans fat, 

cholesterol, salt (sodium), and added sugars.

Making healthy food choices may seem difficult 

when you do not have time to cook or your 

family wants fast food. However, you and your 

family and friends can make healthier food 

choices. Try these tips:

•	 Keeping a bowl of fruit on the table, bags of 

mini carrots in the refrigerator, and boxes of 

raisins in the cupboard are simple ways to eat 

more fruits and vegetables. 

•	 Try not to keep a lot of sweets like cookies, 

candy, or soda in the house, car, or workplace. 

Too many sweets can crowd out healthier foods. 
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•	 If you do go to a fast food restaurant, try a salad or a grilled 

chicken sandwich (not fried) instead of a burger.

Social gatherings can be tricky when you are trying to make 

healthy choices. Try these ideas:

•	 Encourage members of your place of worship to bring healthier 

food options to events. 

•	 Watch the amount of alcohol you drink. Alcohol contains no 

nutrients but plenty of calories. If you want to drink alcohol, 

try a light beer or a low-calorie spritzer (small amount of wine 

added to club soda). 

*For more information about healthy eating plans, see the 

“ChooseMyPlate” listing under the Additional Resources section at 

the end of this fact sheet.

Do I need to drink milk?

A healthy eating plan includes a variety of foods that provide all of 

the nutrients the body needs. Milk is a good source of calcium. If 

you cannot digest lactose (the sugar found in milk), there are ways 

you can get calcium without drinking milk.

•	 Drink low-fat or fat-free “lactose-reduced” milk, or calciumfortified soy-based beverages.

•	 Choose low-fat yogurt or reduced-fat hard cheeses like low-fat 

cheddar.

•	 Eat dark leafy vegetables like collard greens or kale.

•	 Eat canned fish with soft bones like salmon.

Eat Just Enough for You

A healthy eating plan calls for making healthy food choices and 

eating just enough for you. Larger amounts of food have more 

calories. Eating more calories than your body needs may lead to 

weight gain. 

Learning about the serving sizes of foods can help you eat just 

enough for you. Try to measure your food for a few days. This can 

help you learn to recognize what one serving of a food, such as 1/2 

cup of rice, looks like on your plate.

To lose weight, 

learn to eat fewer 

calories. Do this 

by selecting foods 

that are lower in 

fat and calories 

from each food 

group. 
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To lose weight, learn to eat fewer calories. Do this by selecting foods that are lower in fat and calories 

from each food group. For example, choose low-fat cheese and extra lean meat. Also, choose plenty of 

vegetables. They are lower in calories and fat than other foods and can help you feel full.

Keeping Your New Habits

The path to improving your eating and physical activity habits is not easy. But do not give up. 

Remember, sensible eating and regular physical activity, followed over time, are key to a healthy body, 

mind, and spirit!

Remember, sensible eating and regular physical activity, 

followed over time, are key to a healthy body, mind, and spirit!

Sneaking In Fruits and Vegetables!

If you love... Try this...

Pizza You can still enjoy the occasional pizza, but go for the more 

healthy option. Try a vegetable pizza with three or more vegetable 

toppings, such as bell peppers, onions, and mushrooms.

Fast Food Hamburgers Order a child-size hamburger meal. If that does not satisfy you, 

order a burger without the sauce and share the fries with a friend.

Cereal for Breakfast Add some fresh fruits like strawberries, blueberries, or bananas to 

your cereal. You will add some sweetness to your breakfast while 

sneaking in a serving of fruit.

French Fries Try mashed potatoes made with fat-free milk, a baked potato 

topped with a vegetable or fruit salsa, or a salad.

Dessert Have a plate of fresh fruit with low-fat or fat-free cream. The 

natural sweetness from the fruit might satisfy your cravings for 

something sweet.
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Additional Reading From the Weight-control 

Information Network

Just Enough for You: About Food Portions. August 2006. Available 

at http://www.win.niddk.nih.gov/publications/just_enough.htm. 

Walking...A Step in the Right Direction. March 2007. Available 

at http://www.win.niddk.nih.gov/publications/walking.htm.

Additional Resources

ChooseMyPlate. More information and interactive tools on 

healthy eating and physical activity are available on this website. 

Available at http://www.choosemyplate.gov.

National Diabetes Education Program (NDEP). Publications 

from NDEP provide information about diabetes and obesity 

prevention and control. Learn more at 

http://www.yourdiabetesinfo.org.

Weight-control 

Information 

Network

1 WIN Way

Bethesda, MD 20892–3665

Phone: 

(202) 828–1025

Toll-free number: 

1–877–946–4627

FAX: (202) 828–1028

Email: 

WIN@info.niddk.nih.gov

Internet: 

http://www.win.niddk.nih.gov

The Weight-control Information 

Network (WIN) is a service of the 

National Institute of Diabetes and 

Digestive and Kidney Diseases 

(NIDDK) of the National Institutes 

of Health, which is the Federal 

Government’s lead agency responsible 

for biomedical research on nutrition and 

obesity. Authorized by Congress (Public 

Law 103–43), WIN provides the general 

public, health professionals, the media, 

and Congress with up-to-date, sciencebased health information on weight 

control, obesity, physical activity, and 

related nutritional issues.

Publications produced by WIN are 

reviewed by both NIDDK scientists and 

outside experts. 

This publication was also reviewed by 

Shiriki Kumanyika, Ph.D., M.P.H., 

Professor of Epidemiology and 

Associate Dean for Health Promotion 

and Disease Prevention, University of 

Pennsylvania School of Medicine, and 

Gladys Gary Vaughn, Ph.D., National 

Program Leader, Cooperative Research, 

Education, and Extension Service, U.S. 

Department of Agriculture.

This fact sheet is also available at 

http://www.win.niddk.nih.gov.

This publication is not 

copyrighted. WIN encourages 

users of this brochure to 

duplicate and distribute as 

NIH Publication No. 08–3494 many copies as desired.

Reprinted November 2008