Take charge—own your shape!

Eating well, feeling good about yourself, fitting into your favorite dress—these are all signs of good physical health, self-confidence and a sense of empowerment. If you want to shape up, get trim or maybe just shed a few pounds, the warmer months of spring and summer are the prefect time.

Set a Goal

What does weight loss look like to you? For some, it’s a looser waistband or more defined leg muscles. For others, they dream of less knee pain or more endurance on a hike.

Even a modest amount of weight loss will likely have health benefits such as improvements in cholesterol, blood pressure and diabetes. What’s a modest amount of weight loss? Consider just 5%–10% of your total body weight. If you weigh 160 pounds, that’s 8–16 pounds.

Choose Smart Habits

First choose a meaningful goal, and then consider these tips.


  • Use smaller plates to help you eat smaller portions.
  • Keep a food log to help you stay on track and monitor progress. Try the online food diary at www.MyFitnessPal.com.
  • Opt for higher fiber, nutrient-rich foods that will fill you up for longer: beans, quinoa, brown or wild rice, couscous, whole wheat breads and pasta, and all fruits and vegetables.
  • Limit your intake of juice, regular sodas and sugary beverages.
  • When dining out, eat half portions, take left overs in a to-go-box or split plates with others.


  • Aim for 150 minutes of moderate-intensity exercise each week. That’s just 20 minutes a day.
  • When getting started, begin slowly and work up to your goal to prevent injury.
  • Track your steps using the Pacer or Map My Fitness app on your smartphone.
  • Make sure you have discussed your exercise plans with your doctor.

Work with a PacMed Dietitian

The dietitians at PacMed can also help! For an individual assessment, call our nutrition team at 206.505.1300 to make an appointment. Be sure to first check with your insurance to learn if it covers this appointment.