HEALTH Improving your

WIN Weight-control Information NetworkTips for African American Men and Women

U.S. DEPARTMENT OF HEALTH

AND HUMAN SERVICES

National Institutes of Health

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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?

To find out if your weight is healthy,

read WIN’s fact sheet Weight and Waist

Measurement: Tools for Adults. 

This information can help you evaluate

your body weight.

Improving Your Health

Tips for African

American Men

and Women
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What if I think I look fine?

Even if you are 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 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?

To start towards 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, it can also be a

social event. Make it your goal to try to do

at least 30 minutes of moderate-intensity

physical activity on most, or better yet, 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.

If you are a man and over age 40 or a woman and over

age 50, or have chronic health problems such as heart

disease, high blood pressure, diabetes, osteoporosis, or

obesity, talk to your health care provider before starting a

vigorous physical activity program.

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Then try... 

Sharing physical activities such as

walking, biking, or playing tag with

your child each day.

Doing 10 minutes of moderateintensity physical activity three times

a day, or putting more energy than

normal into activities like housework,

yard work, and playing with the kids.

Doing something you enjoy like

dancing to the radio, or planning active

outings with a friend, family member,

or group. 

Forming a group of people to walk,

jog, or bike together, working out with

videos in your home, or walking in a

shopping mall. 

If you... 

Do not have child

care.

Do not have time or

are too busy to be

physically active. 

Do not like or do 

not want to

exercise.

Do not feel safe

being physically

active in your

neighborhood.

Beat your physical activity roadblocks!
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What is moderate-intensity

activity?

• 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.

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.

In January 2005, the U.S. Department of

Health and Human Services and the

U.S. Department of Agriculture jointly

released the 2005 Dietary Guidelines for

TIPS FOR 

ACTIVE

WOMEN

You can be

active and still

keep your hairstyle. Talk to

your hairstylist

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.
Americans. These new guidelines outline

recommendations to promote health and

reduce the risk of chronic disease through

nutritious eating and physical activity.

The new guidelines encourage Americans

over 2 years of age to eat a variety of

nutrient-dense foods. 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

?

?

Do I need to drink milk?

Ahealthy eating plan includes a variety of foods

that provides 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 many ways you can get the

calcium that milk offers, without drinking

regular milk. 

■ Drink low-fat or fat-free “lactose-reduced” milk, or

calcium-fortified 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.

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recommend a diet low in saturated fats,

trans fats, cholesterol, salt (sodium), and

added sugars.

*For more information about

recommended daily intakes from various

food groups, visit

www.healthierus.gov/dietaryguidelines.

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. 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.

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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.
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▲

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Baked, roasted, broiled, grilled, or oven-fried

chicken with the skin removed.

Onions, garlic, low-sodium chicken broth or

bouillon, smoked turkey, turkey bacon, or

turkey ham. (These meats are high in salt, so

use just a little bit.)

Extra lean ground beef or lean ground turkey

breast.

Mashed potatoes made with fat-free milk, 

a baked potato topped with a vegetable 

or fruit salsa, or a salad.

Low-fat or fat-free sour cream or plain

yogurt, or low-fat cream cheese.

Spices, herbs, lemon, lime, or vinegar. 

(Salt is not fattening, but it may contribute to

high blood pressure in some people.)

Instead of This Try This

Fried chicken 

Ham hocks, 

salt pork, or

fatback to flavor

vegetables

Regular ground

beef 

French fries 

Sour cream

Salt

Lower Fat Versions of Favorite Foods

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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 physical activity habits,

followed over time, are key to a healthy

body, mind, and spirit!

Remember,

sensible

eating and

physical

activity

habits,

followed

over time,

are key to a

healthy

body, mind,

and spirit!
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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: www.win.niddk.nih.gov

The Weight-control Information Network (WIN) is a national

information 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, science-based

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 publication is not copyrighted. WIN encourages users of this brochure 

to duplicate and distribute as many copies as desired. This publication is 

also available at www.win.niddk.nih.gov.
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U.S. DEPARTMENT OF HEALTH

AND HUMAN SERVICES

National Institutes of Health

NIDDK

National Institute of Diabetes and

Digestive and Kidney Diseases

NIH Publication No. 04-3494

August 2004

Revised July 2006