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BlueCareTennCareSelectSMGuide toHealthy Weight Loss
Benefits of Losing WeightMaintaining a healthy weight is important toliving a longer and healthier life. Losing just5 to 10 percent of your body weight can cutserious health risks. Some of the benefits oflosing weight include: Better blood pressure Improved heart health and lowercholesterol levels Decreased risk for diabetes Less pain associated with arthritis, jointdisease and lower back pain Better breathing Decreased risk for colon and breast cancer A healthier gallbladder More energySource: U.S. National Library of PMH0004993Calories CountNo matter what type of food you eat, it allcontains calories. Maintaining a healthy weightis a balancing act between the calories youeat and the calories that your body uses or“burns off.”You gain weight when you eat more caloriesthan your body needs. Over time, eating afew extra calories every day can add up toextra pounds.That’s why being physically active is importantto maintaining a healthy weight. When youmove more, your body uses more calories. Soto lose weight, you should eat fewer caloriesthan your body is using.Source: Centers for Disease Control and x.html1
Losing Weight the Smart WayIt’s natural for anyone trying to lose weightto want to lose it very quickly. But expertsagree the most successful way to lose weightis gradually. Plus, it’s easier to keep the weightoff. For most people, that is just one to twopounds per week.1 POUND 3,500 CALORIESTO LOSEONE POUNDPER WEEK,you need toreduce the caloriesyou take in by500each dayTO LOSETWO POUNDSPER WEEK,you need toreduce the caloriesyou take in by1,000each dayFad Diets Don’t WorkThere are tons of fad diets out there promisingfast results. But the truth is these diets canactually be unhealthy and tend to fail in thelong run. It causes more harm to your bodythan good to cut out entire food groups or toskip meals. And as soon as you stop followingthe fad diet, you can regain the weight andsometimes even more.The key to losing weight and maintaining ahealthy weight is not changing the way you eatfor just a short time. It’s a commitment to livea healthier life. This includes your diet and howactive you are. Making small healthy choiceseach day can lead to big health gains andweight loss.A healthy eating plan includes balancednutrition from a variety of foods. Thesefoods give your body and brain energy tomove and think. Try to stick to a healthy dietthat includes: Fruits and vegetables Fat-free or low-fat milk and milk products Lean meats, poultry, fish, beans, eggs and nuts Whole grains like whole-wheat bread, brownrice and oatmeal Limiting fatty foods and sweets like friedfoods and sugary soft drinksTo learn how many calories you are eating,begin writing down the foods you eat andthe beverages you drink each day. By writingdown what you eat and drink, you becomemore aware of everything you are putting inyour mouth.Source: American Heart WeightManagement/Welcome-to-the-No-Fad-Diet UCM 305835 SubHomePage.jspSource: Centers for Disease Control and Prevention,www.cdc.gov/healthyweight/losing weight/index.html23
Get MovingBlueCareFitnessTry creative ways to add a few more steps toeach day. Little steps can add up to betterhealth.Includes: Healthy weight loss educational materials Advice and encouragement from nurse orcounselor available by phone Referral to other Population Healthprograms if needed A pedometer to help the member measurehow far they walk Resources available online at bluecare.bcbst.com and other websites Details on free or low-cost weight lossprograms in the member’s communityDoctors recommend that adults get at least 150minutes (2 hours and 30 minutes) of moderatephysical activity every week for good health.That might sound like a lot of exercise, but it’sjust about 22 minutes every day.You can move more with these tips: Go out for a short walk before breakfast,after dinner or both! Start with 5-10 minutesand work up to 30 minutes. Park farther away at the shopping mall andwalk the extra distance. Wear your walkingshoes and sneak in an extra lap or twoaround the mall. Take the stairs instead of the elevator. Take your dog for a walk. Walk around the house during commercialbreaks when you watch TV.Talk to your doctor about what activities andactivity levels are best for you and your health.Source: American Heart Association, e UCM 307978 Article.jsp Age 10 and under must be referred bypediatrician Not for pregnant women Not for members diagnosed with an eatingdisorderBlueCareFitness Plus(for members with more weight to lose) Member must be actively following a weightloss plan Body Mass Index (BMI) of more than 30* Weight of less than 500 pounds* Ability to stand for at least 5 seconds*Includes: All of the benefits of BlueCareFitness (listedabove) Home monitoring scales Referral to a dietician with consent ofmember’s doctor Behavioral Health referral with member’sconsent* Determined during Health Risk Assessment (an exam by a healthcare professional)Want more information on BlueCareFitness?Call 1-800-225-8698.45
¿Habla español y necesita ayuda con esta carta?Llámenos gratis al BlueCare 1-800-468-9698. Llámenosgratis al TennCareSelect 1-800-263-5479.We do not allow unfair treatment in TennCareSM.No one is treated in a different way because of race,color, birthplace, religion, language, sex, age, or disability.Do you think you’ve been treated unfairly? Do youhave more questions or need more help? If you thinkyou’ve been treated unfairly, call the Tennessee HealthConnection for free at 1-855-259-0701.If you have a hearing or speech problem you can call uson a TTY/TDD machine. Our TTY number is 711 and askfor 888-418-0008.Do you need help with this information?Is it because you have a health, mental health, or learningproblem or a disability? Or, do you need help in anotherlanguage? If so, you have a right to get help, and we canhelp you. Call BlueCare Customer Service at 1-800-4689698 for more information. Call TennCareSelect CustomerService at 1-800-263-5479 for more information.Do you have a mental illness and need help with thisinformation? The TennCare Advocacy Program can helpyou. Call them for free at 1-800-758-1638.Need help in another language?You can call TennCareSelect for assistance in any languageat 1-800-263-5479 or the numbers below. Call BlueCarefor assistance in any language at 1-800-468-9698 or thenumbers below. Interpretation and translation services arefree to TennCare members.Foreign Language Lines call if you need help and need tospeak with someone in one of these languages:1-800-758-1638(Arabic)Bosanski (Bosnian)1-800-758-1638(Kurdish-Badinani) 1-800-758-1638(Kurdish-Sorani) 1-800-758-1638Soomaali (Somali)1-800-758-1638Español (Spanish)1-800-758-1638Ngươi Việt (Vietnamese)1-800-758-1638BlueCare Tennessee1 Cameron Hill CircleChattanooga, TN 37402bluecare.bcbst.comBlueCare Tennessee and BlueCare are Independent Licensees ofthe BlueCross BlueShield Association.BCT-27 (4/14)BlueCare TennesseeGuide to Healthy Weight Loss Brochure
Losing Weight the Smart Way It’s natural for anyone trying to lose weight to want to lose it very quickly. But experts agree the most successful way to lose weight is gradually. Plus, it’s easier to keep the weight off. For most people, that is just one to two pounds per week. Fad D
