This document discusses maintaining a healthy weight to reduce cancer risk. It notes that 30-40% of cancer cases could be prevented through diet and lifestyle factors like maintaining a healthy weight. The document recommends focusing on overall healthy living rather than weight loss alone. It encourages a diet high in plants and whole grains, watching portion sizes, regular physical activity, and practical lifestyle changes rather than restrictive dieting. Maintaining a BMI between 18.5-25 through these strategies can significantly lower cancer and other disease risks.

1. Healthy Living and Lower Cancer Risk
A Healthy Weight
For Life

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ExpertPanel
The information in this booklet is based on the World
Cancer Research Fund/American Institute for Cancer
Research report, Food, Nutrition and the Prevention of
Cancer: a global perspective. The report was developed by
the WCRF/AICR Expert Panel:
John D. Potter, M.B.B.S.,
Ph.D. (Chair)
Fred Hutchinson Cancer
Research Center
Seattle, WA, USA
Adolfo Chavez, M.D., M.P.H.
National Institute of Nutrition
Mexico City, Mexico
Junshi Chen, M.D.
Chinese Academy of
Preventive Medicine
Beijing, China
Anna Ferro-Luzzi, M.D.
National Institute of Nutrition
Rome, Italy
Tomio Hirohata, M.D.,
Dr.S.Hyg.
Nakamura University
Fukuoka City, Japan
W.P.T. James, C.B.E., M.D.,
F.R.C.P., F.R.S.E.
The Rowett Research Institute
Aberdeen, UK
Fred F. Kadlubar, Ph.D.
National Center for
Toxicological Research
Jefferson, AR, USA
Festo P. Kavishe, M.D.
UNICEF, East Asia and
Pacific Region Office
Phnom Penh, Cambodia
Laurence N. Kolonel,
M.D., Ph.D.
University of Hawaii
Honolulu, HI, USA
Suminori Kono, M.D., M.Sc.
Kyushu University
Fukuoka City, Japan
Kamala Krishnaswamy, M.D.
National Institute of Nutrition
Hyderabad, India
A.J. McMichael, M.B.B.S.,
F.F.P.H.M.
London School of Hygiene
and Tropical Medicine
London, UK
Sushma Palmer, D.Sc.
Center for Communications,
Health and the Environment
Washington, DC, USA
Lionel A. Poirier, Ph.D.
National Center for
Toxicological Research
Jefferson, AR, USA
Walter C. Willett,
M.D., Dr.P.H.
Harvard School of Public
Health
Boston, MA, USA
Table of Contents
Introduction 1
Making the Choices that Matter 2
Why Is Body Weight So Important? 4
What Is a Healthy Weight? 4
What Is a Healthy Weight for You? 6
Four Strategies for Success 8
Move Toward a Plant-Based Diet 8
Pay Attention to Portion Sizes 10
Keep Physically Active 11
Be Practical 12
Tips for a Healthy Weight 14
Your Personal Action Plan 19
Frequently Asked Questions 21
Additional Resources 23
References 25
Contents
Page
A Healthy Weight
for Life

3. Have you tried diets that
just don’t seem to work?
At some point in our lives, almost all of us have wanted to
change our weight. Surveys report that up to a quarter of
American men and as many as 40 percent of American
women are on a diet at any given time. Yet more of us are
overweight than ever before – 64 percent, almost 2
⁄3 of
adults in this country. And the trend shows no signs of
slowing, with the number of overweight children dou-
bling in three decades.
What we eat and what we weigh matters. Obesity and
overweight can increase our risk for cancer, coronary heart
disease, diabetes and many other health problems. But
dieting does not guarantee weight-loss success. Diets that
drastically restrict calories and food choices, and which
don’t fit your lifestyle, are likely to be short-lived –
and so will any weight you lose.
To successfully manage your weight, experts say to
focus less on losing pounds and focus more on fol-
lowing a healthy lifestyle: eating right, exercising and
changing habits that lead to excess weight. These are
the keys to achieving long-lasting results. By adopt-
ing a lifestyle that helps you maintain a healthy
weight, you will be taking the same steps necessary
to significantly reduce your cancer risk and improve
your overall health and quality of life. This brochure
will show you how.*
* Be sure to check with your doctor before changing your
diet or beginning to exercise. If you are severely overweight,
medical help may be required.
Introduction
1
60–70 percent of
all cancer cases
could be prevented
through sensible
dietary choices,
maintaining a
healthy body
weight, being
physically active
and not smoking.

4. Making the Choices
that Matter
Scientists now know that 30–40 percent of all cancer
cases could be prevented through sensible dietary
choices, maintaining a healthy body weight and keeping
physically active. These encouraging statistics come from
the landmark research report, Food, Nutrition, and the
Prevention of Cancer: a Global Perspective, published by
the American Institute for Cancer Research (AICR). The
report was written by an expert panel of scientists who
reviewed more than 4,500 research studies from around
the world. It provides the most up-to-date, reliable ad-
vice to individuals on the best ways to prevent cancer
through diet and lifestyle, including 14 Diet and Health
Recommendations for Cancer Prevention. These recom-
mendations can be summarized in the following simple
action steps:
AICR Diet and Health Guidelines
for Cancer Prevention
1. Choose a diet rich in a variety of plant-based foods.
2. Eat plenty of vegetables and fruits.
3. Maintain a healthy weight and be physically active.
4. Drink alcohol only in moderation, if at all.
5. Select foods low in fat and salt.
6. Prepare and store food safely.
And always remember...
Do not use tobacco in any form.
One of the first things to figure out is, “where are you
now?” You will see questions throughout these pages. Your
answers will help you develop a personalized plan of ac-
tion to achieve and maintain a healthy weight – for life!
Get started by taking the following quick quiz.
2 3
MakingChoices
MakingChoices
Where Are You
Now?
Place a check in the appropriate column.
1. I am a “meat and potatoes” person.
2. I snack on sweets and chips more
than fresh fruit and vegetables.
3. I usually clean my plate – it would be
wasteful if I didn’t.
4. I don’t have time to exercise regularly.
5. I eat when stress, boredom or my
emotions get to me.
6. I feel I must give up my favorite foods
in order to lose weight.
7. When I’m trying to lose weight, my
life is full of “can’ts,” “musts” and
“nevers”: I can’t eat out; I must exer-
cise every day; I never eat chocolate.
Rarely
Often or Never
If you answered “often” to any of these statements, then
you have a starting point from which to make positive
changes in your habits and beliefs. Keep turning the
pages to find the best path for you.

5. Why Is Body Weight
So Important?
Many problems are linked to excess body weight.
Researchers have been discovering that being overweight
causes hormones and metabolism changes that appear to
create favorable conditions for cancer to begin. A recent
report by the World Health Organization estimates that
being overweight and inactive accounts for one-quarter to
one-third of all breast, colon, endometrial, kidney and
esophageal cancers worldwide. Evidence strongly links
obesity with post-menopausal breast cancer and colorectal
cancer, as well as cancer of the pancreas, endometrium,
prostate, kidney and possibly ovarian cancer. AICR’s rec-
ommendation on body weight states:
Researchers have found that adults who gain fewer than
11 pounds after age 18 may avoid many weight-related
health problems in addition to cancer. Obesity and over-
weight increase the risk of coronary heart disease, stroke,
diabetes, high blood pressure, gallbladder disease, sleep
apnea (a serious condition where breathing periodically
stops during sleep) and osteoarthritis of the knees, hips
and lower back. That’s why it’s important to maintain a
healthy body weight.
WHAT IS A HEALTHY WEIGHT?
A healthy weight is neither underweight nor overweight,
but is a range that’s linked to good health. One way many
health experts now measure it is to calculate your Body
Mass Index, or BMI.
BMI is a measure of body fat based on your
weight and height. It helps you evaluate
whether you’re at risk for health problems
associated with weight, such as heart disease
and cancer. Use the following chart to find
your BMI.
4 5
BodyWeight
Knowing
your BMI can
help you
evaluate your
disease risk.
Interpreting Your BMI
A BMI between 18.5 and 25 carries little health risk.
Try to keep your weight within this healthy BMI range.
A BMI of 25–30 is considered overweight and carries
some increased health risk.
A BMI over 30 is defined as obese and poses the greatest
risk to your health.
4'11" 94 99 104 109 114 119 124 128 133 138 143 148 173 198
5' 97 102 107 112 118 123 128 133 138 143 148 153 179 204
5'1" 100 106 111 116 122 127 132 137 143 148 153 158 185 211
5'2" 104 109 115 120 126 131 136 142 147 153 158 164 191 218
5'3" 107 113 118 124 130 135 141 146 152 158 163 169 197 225
5'4" 110 116 122 128 134 140 145 151 157 163 169 174 204 232
5'5" 114 120 126 132 138 144 150 156 162 168 174 180 210 240
5'6" 118 124 130 136 142 148 155 161 167 173 179 186 216 247
5'7" 121 127 134 140 146 153 159 166 172 178 185 191 223 255
5'8" 125 131 138 144 151 158 164 171 177 184 190 197 230 262
5'9" 128 135 142 149 155 162 169 176 182 189 196 203 236 270
5'10" 132 139 146 153 160 167 174 181 188 195 202 209 243 278
5'11" 136 143 150 157 165 172 179 186 193 200 208 215 250 286
6' 140 147 154 162 169 177 184 191 199 206 213 221 258 294
6'1" 144 151 159 166 174 182 189 197 204 212 219 227 265 302
6'2" 148 155 163 171 179 186 194 202 210 218 225 233 272 311
19 20 21 22 23 24 25 26 27 28 29 30 35 40
Height
Weight in Pounds(weight without clothes)
BMI
Find Your Body
Mass Index (BMI)

6. Just remember that genes alone don’t decide your
destiny – lifestyle can make an essential difference in
your weight and in your health. If you’ve had diffi-
culty losing weight and keeping it off in the past, it
may be that you set your target weight too low.
Know that reducing your body weight by just
10 percent – and keeping it off – is enough
to lower your risk for many diseases. By
focusing on making your lifestyle a healthy
one instead of on losing weight, you’ll be help-
ing yourself lead a fuller, healthier and happier
life … losing weight can be one of the extra benefits.
Where Are You Now?
Record your current weight and BMI in your Action Plan
for a Healthy Weight on page 19 of this booklet. Then, fill
in your realistic goal BMI and weight ranges.
AHealthyWeight
AHealthyWeight
6 7
Things to keep in mind
BMI is only a guideline. It may not be appropriate for
everyone, including children, pregnant women, the frail
elderly and trained athletes. It is also not the only measure
of good health. For example, muscle weighs more than
fat, so a very muscular athlete may have a higher BMI.
This also means a sedentary person can have a “healthy”
BMI, but be flabby and out of shape. Consider BMI as
just one measure of your overall lifestyle – if you eat a
nutritious diet, exercise regularly and avoid smoking, you
are well on your way to good health.
WHAT IS A HEALTHY WEIGHT FOR YOU?
We are not all meant to be the same weight or shape.
The so-called “ideal” often seen in magazines and on
TV is obviously not an appropriate goal for most people.
Your healthy weight is a range that suits you best.
Our genes are partly responsible for our weight, shape
and body composition. If members of your family are
large despite relatively healthy habits, pushing yourself
to be “thin” may be unrealistic and even unsafe. On the
other hand, overweight that seems to run in a family is
sometimes not inherited, but due to similar sedentary
lifestyles and overeating patterns. Changing habits and
thinking patterns that have been encouraged all your life
will be a challenge, but a challenge you can win.
Your body shape can say as much about your health risk
as your weight itself. If you’re shaped like an
“apple” (with excess body fat around your stom-
ach and waist), your risk for cancer, diabetes
and heart disease is greater than if you’re
shaped like a “pear” (with excess weight carried
below your waist). For people with an apple
shape, creating a lifestyle that allows for weight
loss is particularly important.
Just remember
that genes
alone don’t
decide your
destiny.

7. Four Strategies for Success
You don’t need gimmicks or pills to reach a healthy
weight, but you do need the “4 Ps”. That’s shorthand
for AICR’s simple strategy of plant-based eating,
portion control, physical activity and practical
thinking to help you achieve your weight goals.
Give them a try.
MOVE TOWARD A PLANT-BASED DIET
One of the most effective ways to cut down on
calories – and reduce your risk for cancer and other
health problems – is to move towards a diet that is mostly
plant-based. This does not mean you need to become a
vegetarian, although a lowfat, high fiber vegetarian diet is
certainly a healthful option. It simply means you need to
eat more of a variety of vegetables and fruits; whole grains
like whole wheat bread, brown rice, unrefined cereal; and
legumes, such as beans, peas and lentils. These foods help
fill you up with minimal fat and calories, a big plus when
you’re trying to manage your weight. (Of course, be wary
of high-fat toppings and larger-than-needed portion sizes.)
A mostly plant-based diet also supplies an abundance of
vitamins, minerals, antioxidants, phytochemicals and
other cancer-preventing substances.
To eat for a healthy weight and a healthy body, make
plant-based foods the focus of each meal. Every day:
Eat five or more servings of fruits and vegetables. A me-
dium piece of fruit, 1
⁄2 cup of cooked or raw fruit or veg-
etables, 6 ounces of juice or 1 cup of raw leafy greens is
one serving. For the best nutrition, include plenty of dark
green and bright orange and red choices like broccoli, kale,
spinach, Brussels sprouts, squash, carrots, tomatoes and
red peppers.
Eat seven or more servings of “other” plant foods. A slice
of whole wheat bread, a medium potato, 1
⁄2 cup of cooked
cereal, brown rice, pasta or beans, or 1 ounce (about a
cup) of ready-to-eat whole grain cereal is one serving.
Choose beans and whole grains like oatmeal, barley,
bulgur wheat and brown rice more often than muffins and
breads made with refined (white) flour.
Eat fewer fatty foods. Choose lowfat or nonfat dairy prod-
ucts. If you eat red meat, limit your portions to no more than
three ounces cooked per day (the size of a deck of cards). Use
oils and fats sparingly, and opt for olive and canola oils in
place of butter, hard margarines and shortening.
Drink alcohol only in moderation, if at all. Calories can
add up, so cut down on alcohol or don’t drink at all. Alco-
hol is linked to an increased risk for several cancers, even
in moderate amounts. If you drink, keep it to no more
than one drink a day for women and two for men.
Where Are You Now?
How many servings are you eating?
Current Goal
Vegetables and fruits: 5 or more
Other plant-based foods: 7 or more
FourStrategies
FourStrategies
One of the best
ways to cut down
on calories is to
eat a mostly
plant-based diet.
8 9

8. PAY ATTENTION TO PORTION SIZES
Too much of any food – even healthy, lowfat, plant-based
foods – can put on pounds if portions are more than you
need. Keep in mind that it is the total balance between the
calories you consume and the calories you burn that
determines whether you lose weight. Pay atten-
tion to how much you’re eating to help keep
excess calories at bay.
Controlling portions can be a challenge,
especially if your sense of what’s “reason-
able” is based on today’s restaurant or take-
out food portions. To get a better picture of
what’s considered a standard serving, check the
serving size listed on the Nutrition Facts panel of food
labels. Then for a day or two use measuring cups or
spoons to see how your portion compares to the standard.
This way you’ll know how the portions you’re eating stack
up against the nutrition information listed on the label.
Another way to control calories is to take control of your
appetite. Avoid getting too hungry. When people are
busy or are trying to control their weight, they some-
times put off meals as long as possible. If you try to eat
when you are only moderately hungry instead of raven-
ous, you will be much more in control over what and
how much you consume.
It also helps to pay attention to how foods differ in their
ability to satisfy your hunger. Don’t shy away from fat
completely – small amounts can make meals satisfying
and delicious. Foods high in dietary fiber (whole grains,
vegetables, fruits, beans) help fill you up. Many people
also find that including a source of protein (beans, fish,
meat, soy, dairy, etc.) leaves hunger satisfied longer than
a carbohydrate-only meal like a plain bagel and a piece
of fruit.
FourStrategies
FourStrategies
10 11
If you’re not
used to being
active, start with
10 minutes a
day of an activity
you enjoy and
gradually work
your way up.
It helps to figure
out how foods
differ in their
ability to satisfy
your hunger.
Where Are You Now?
Write down some foods you typically eat in excessive
portion sizes.
At home
In restaurants
On special occasions
KEEP PHYSICALLY ACTIVE
Regular physical activity is essential for reaching and
maintaining a healthy weight. Exercise burns calories
and can also help you build muscle and lose body fat.
Having more muscle means you’ll burn more calories,
even at rest. Being active may also reduce the urge to
eat, and since it helps relieve stress, may help keep
stress-related eating under control.
Regular physical activity is as important for good health
as it is for weight loss and maintenance. Being active
helps reduce the risk of cancer, heart disease, diabetes,
and osteoporosis. It can lower blood pressure and boost
the immune system. It can also increase your energy
level, help you sleep better, improve your mood and self
esteem, and just plain make you feel better.
Think of physical activity as a normal part of healthy
living, like brushing your teeth or washing
your face. If you’re not used to being
active, start with 10 minutes a day of
an activity you enjoy and gradually
work your way up. Aim for one hour
of brisk walking or similar activity
daily, plus one hour of vigorous
activity accumulated throughout
the week. You don’t have to do an

9. hour’s worth of exercise all at once. Divide it up
throughout the day and still reap rewards. And remem-
ber, any activity is better than none. Even if you only
have a few spare minutes, spend them moving.
Be sure to check with your doctor before starting to exer-
cise or when increasing your physical activity.
Where Are You Now?
Approximately how many minutes per day are you physically
active? Include formal exercise (like walking or cycling) plus
informal exercise (such as yard work or taking the stairs).
Identify times during your day when you could “sneak in”
physical activity.
BE PRACTICAL
To successfully manage your weight, healthful eating and a
physically active lifestyle need to become everyday habits.
Realize, though, that it takes time to make new habits part
of your daily routine. So take it slow. Gradual, sensible
changes rather than quick fixes will get you further in the
long run. Aim for slow and steady weight loss. One-half to
one pound a week, on average, is a healthy rate of loss.
More than two pounds per week may mean your eating and
activity efforts are too extreme, and therefore probably
short-lived. Remember, it took a while to put on the extra
weight; realize it won’t disappear overnight.
Having a plan can help. It’s easy to be wrapped up in the
daily demands on our time, but planning is one thing that
can really make a difference in our ability to live a
healthier life. Take a look at next week’s calendar. Pencil in
your exercise time on most days, like other important
appointments. Think about alternate indoor activities for
bad weather. Devote a short time – maybe just a half-hour
on the weekends – to jot down some meal ideas and make
a shopping list for the coming week. Will you be brown
bagging your lunch? Arriving home late or having a par-
ticularly busy day? Plan ahead by having healthy foods in
the house. Or freeze leftovers in moderate one-meal por-
tions for evenings you don’t feel like cooking. The time
spent planning ahead will be more than repaid with less
stress and better meals.
Finally, be realistic about your expectations and believe in
your ability to reach your goals. By addressing your reasons
for overeating, keeping a positive attitude and enlisting
support from family and friends, you’ll find that
achieving a healthy weight and lifestyle are within
your reach.
FourStrategies
FourStrategies
12 13
Planning
can really
make a differ-
ence in your
ability to live a
healthier life.
Gradual, sen-
sible changes
rather than
quick fixes
will get you
further in
the long run.

10. Tips for a Healthy Weight
The following tips will help you put the “4 Ps”
into action and lead you on your way to a
healthy weight. Check off any ideas you
would like to try. Circle one in each sec-
tion that would be the easiest place for
you to start. You can use these tips to
help you set and achieve your personal
goals. Record them in the Action Plan for
a Healthy Weight on page 19 of this booklet.
To increase the plant-based foods in your diet
and keep calories under control:
Revamp your meals following this rule of thumb: fill
two-thirds (or more) of your plate with plant-based foods
like vegetables, fruits, whole grains and beans, and one-
third (or less) with animal-based foods like lean meat,
poultry, fish or lowfat dairy products.
Enjoy a variety of vegetables. If you like your veggies
plain, try them raw in salads and as snacks. Or cook them
until pleasantly crunchy and sprinkle with lemon, if de-
sired. For more flavor, experiment with salsa, herbs and
spices. Add balsamic, raspberry or herb vinegar and a little
olive oil to raw vegetable salads.
Use beans or tofu in place of some or all of the meat
in stews, stir-fries and casseroles. Add beans to canned
soup to turn it into a main dish with a tossed salad and
hearty whole grain bread.
At meals, include extra vegetables instead of extra
meat, cheese or eggs.
The fiber in whole grains makes them more filling,
so choose whole wheat bread, brown rice and whole-grain
cereals. Check the ingredient list to make sure a whole
grain is listed first.
Trouble including vegetables in your lunch? Prepare
extra for dinner that you can have the next day. Or put
extra vegetables on your sandwich, such as sliced toma-
toes, carrots, peppers, cucumber, spinach or romaine
lettuce.
Modify your favorite recipes. Shredded carrots add
character to spaghetti sauce and chili; chopped spinach is
a colorful plus in lasagna and on pizza.
Form the fruit-for-dessert or snack habit. Slice or cube
melon or papaya. Open a can of pineapple or fruit salad.
Enjoy strawberries with a dollop of lowfat frozen yogurt.
Pack fresh or dried fruit for an easy-to-eat snack.
When grocery shopping, choose fruits, vegetables,
grains or beans you’ve never tried. Leaf through healthy
cooking magazines or cookbooks for interesting recipes
and new meal ideas.
Watch out for the empty calories of soda, alcohol and
presweetened seltzers and iced tea drinks. With 9 to 10
teaspoons of sugar in a 12-ounce sweetened drink, the
calories add up fast. Water is the best thirst quencher.
Add a squeeze of lemon, lime or a bit of 100% fruit juice
for flavor.
To control your portions:
Don’t keep serving bowls on the table “family style.”
If you want more, wait five minutes before getting up for
seconds. Make sure it’s really hunger you want to
satisfy and not just an automatic habit.
Give your food the attention it deserves.
Avoid distractions like reading, watching
TV or driving – you are likely to eat more
than you planned to.
Try to eat slowly and savor the taste of your
food. This will help you stop eating when you feel
satisfied rather than continuing until you feel stuffed.
14 15
TipstoTakeAction
TipstoTakeAction
Check off
any ideas
you would
like to try.
Try to eat
slowly and
savor the taste
of your food.
✓

11. Reevaluate your thoughts about wasting food. No one
is helped if you eat more than you need.
If you always have more food than you are really hungry
for, save money by preparing less or save time by learning to
use leftovers for other meals – such as freezing individual-size
portions for easy, microwaveable lunches or dinners.
When eating out, plan to share large portions with a
companion. Or take the extras home for another meal.
Limit how much you eat ahead of time by requesting the
take-out container as soon as your food arrives.
Snack from a plate, not the package, so you don’t
absentmindedly eat more than you realize. Or buy snacks
in individual serving-size packages – you’ll have built-in
portion control!
Keep in mind that fat-free foods are not necessarily low
in calories. As with other foods, keep portions moderate.
To make physical activity a daily habit:
Choose activities you enjoy. For example, if you don’t
like walking, try swimming or dancing. Not everyone is
cut out for the stair-climber, so try an elliptical trainer,
riding a bike, gardening or strength training instead.
Exercise with a friend or group for added support and
motivation, or do it alone to have private time – whichever
works best for you. Fit activity into a schedule that suits
you and stick with it.
Look for small ways to add activity to your day. At
home, walk up and down the stairs, walk
around the house, do some work in the
yard, or catch up on chores like vacu-
uming, dusting and washing the win-
dows. At work, walk a bit during a
coffee break, use a restroom at the other
end of the building or walk to a
coworker’s office rather than calling or e-mailing.
16 17
TipstoTakeAction
TipstoTakeAction
Play Frisbee, ball or hide-and-seek with your children
or grandchildren. Plan active family outings or vacations,
like nature walks, hiking, tennis, golf, skiing or cycling.
Check with your town recreation department, local
YMCA or company personnel department for recreational
programs that match your interests and level of fitness.
Consider weight training to help you build muscle.
The more muscle you have, the more calories you burn –
and studies show you are never too old to benefit. Always
check with your doctor before beginning any new type of
exercise, and contact the local Y, recreation or senior cen-
ter to get the supervision you need to start.
Pressed for time? Take 10. Take a 10-minute walk
during lunch, when you get home from work or errands,
or after dinner. Stretch or get on a stationary bicycle for
10 minutes when you first get up in the morning or while
dinner is cooking. Keep in mind that three 10-minute
sessions provide almost all the benefits as exercising in one
30-minute block of time.
Remember, any activity is better than no activity. If
you’re too tired or not in the mood, a few minutes of
exercise may be all it takes to relax and energize you.
To achieve a healthy weight in a practical way:
Set specific goals for yourself. For example, instead of
saying “I will eat more vegetables,” make your goal “I will
have a mixed green salad with dinner.”
It may help to keep a food and activity diary. For at
least two weekdays and one weekend day each week, write
down what and how much you eat and any activity you
do. You may also want to note when and where you eat
and how you feel while eating. This will give you a clearer
idea of your eating and activity habits and areas where you
can make improvements.
Not everyone
is cut out for the
stair-climber, so
choose activities
you enjoy.

12. If there are ways that family and friends can help, let
them know. Whether you would like a partner for morn-
ing walks or support in sticking with your healthful eating
plan, just ask!
Be realistic about your expectations. Don’t expect
perfection. One occasional quarter-pound cheeseburger or
hot fudge sundae doesn’t ruin anything. It’s the choices
you make consistently over the weeks and months that
have the most impact on your weight and your health.
Enjoy what you eat. Limit but don’t eliminate your
favorite, indulgent foods. Replace the “I can never eat
dessert” syndrome with “I can have this treat occasionally
in moderate portions” and still reach a healthy weight.
Catch self-critical thinking and refocus it. Try to think
of something everyday that you like about yourself or
areas where you’ve made progress. These affirmations have
powerful effects on performance by athletes and others,
and they can help you too.
If boredom, stress or emotions cause you to eat, find
ways to comfort yourself that don’t involve food. For ex-
ample, go for a walk, call or meet up with a friend, take a
five-minute deep breathing break, listen to some favorite
music, take a warm bath, play a musical instrument or
pick up a hobby you enjoy.
Celebrate your successes. Small changes in eating and
activity habits can make a big difference in your health
and well-being, so reward yourself along the way. Enjoy
nonfood rewards like a new book, a game of golf, a flower-
ing plant for your windowsill, tickets to a show or a day
trip to your favorite park or museum.
Don’t rely on the scale as your only sign of weight loss
success. Day-to-day water fluctuations are normal, so it’s
probably best not to weigh yourself too often – perhaps no
more than once a week. Measure success by other means
as well, like the way your clothes fit, the positive changes
you’ve made in your eating and exercise habits, and the
way you feel overall.
18 19
TipstoTakeAction
Enjoy what you
eat. Limit but
don’t eliminate
your favorite,
indulgent foods.
Your Personal
Action Plan for
a Healthy Weight
Date Weight
BMI
Long-term Goal BMI Range
Long-term Goal Weight Range
Setting Goals
After reading the Healthy Weight for Life booklet, we hope
you will find ideas for changes you would like to make to
your diet and lifestyle. In the spaces below, write a goal
for each of these changes. Make the goals specific and
realistic. For example, instead of “I will exercise more this
week,” try something like “I will walk 10 minutes during
my lunch break three times this week.” Or rather than “I
won’t eat when I’m stressed,” write “When I feel stressed,
I will call a friend instead of eating a candy bar.”
Goal 1 Vegetables, Fruits, Grains
Goal 2 Portion Size, Calories
(over)

13. Frequently Asked
Questions
Q. Do you suggest counting calories or fat and carbo-
hydrate grams?
To achieve a healthy weight, you don’t necessarily have to
count anything. In fact, counting can take the joy out of
eating for many of us. Instead, start moving toward a
mostly plant-based diet, choose a variety of nutritious
foods, keep portions reasonable, exercise regularly and be
realistic about your weight goals.
Q. Do I have to switch to sugar substitutes to lose
weight? Are they safe?
Most experts agree that sugar substitutes like aspartame,
acesulfame-K and saccharin are not a cure for being over-
weight. Although there is no scientific evidence linking
sugar substitutes with an increased risk for cancer and they
are generally considered safe when consumed in modera-
tion, you don’t have to use them to lose or control your
weight. If you do choose to include sugar substitutes in
your diet, don’t use them as an excuse to splurge. Make
sure they are just one part of a healthful eating and
lifestyle plan.
Q. Does it matter if I eat breakfast?
Breakfast gets your day off to a healthful, energizing start.
Skipping breakfast will not help you lose weight. Studies
show that people who don’t eat in the morning tend to
overeat later in the day. Other research suggests your me-
tabolism (the rate at which the body burns calories) may
slow down if you go long periods without eating. So try to
make time for a simple, balanced breakfast. Or bring
healthful foods to work with you (like a whole grain roll,
lowfat yogurt and fruit) to eat when you first arrive or
during a midmorning break.
20 21
Questions?
Studies show
that people
who don’t eat
in the morning
tend to overeat
later in the day.
Goal 3 Physical Activity
Goal 4 Positive Behaviors
Getting Started
Now that you’ve set some goals, you’re ready to put your
plan into action. It takes time to change behaviors, so
choose one goal to focus on this week and write it below.
My goal for this week:
Tear out your Action Plan for a Healthy Weight and post
it in a place where you can see it often – on your bedroom
mirror or the refrigerator, for instance. Check your progress
once a week or so until you feel comfortable with your new
habit. Once you feel comfortable with one goal, continue
with it and work on another. This will help you create
success you can build upon. Remember, small steps can
add up to big changes – eventually leading to a healthy
weight you can maintain for life.

14. 22 23
Questions?
Resources
Q. I’m eating healthfully and exercising, so why am I
not losing weight?
There are a few reasons why this might occur. If you are
exercising regularly, you may have added muscle weight
while decreasing body fat – thus your weight is the same
but you’re healthier. Or perhaps you’re choosing healthful
foods, but in portions too large to allow weight loss. If you
eat out, there may be more calories and fat in your food
than you realize. You may need to watch portions closely,
cut back on calories just a bit more or add a little more
physical activity to your day. Keep in mind, though, that
slow weight loss is healthy. You may be looking for results
too early – stick to your plan and be patient.
If after trying these suggestions you still need help, see
your doctor for a medical perspective on the situation or
meet with a registered dietitian for guidance on your eat-
ing and activity habits. It is possible that you’ve reached a
natural healthy weight that is right for you.
Additional Resources
American Institute for Cancer Research (AICR)
1759 R Street NW
P.O. Box 97167
Washington, DC 20090-7167
1-800-843-8114 or 202-328-7744
www.aicr.org
AICR offers a wide variety of materials on nutrition and
cancer prevention, plus delicious recipes for healthful
eating. Call to order publications like The New American
Plate: Recipes for a Healthy Weight and a Healthy Life and
Simple Steps to Prevent Cancer or to request a complete
publications catalogue. You can also speak with an expert
registered dietitian by calling the AICR Nutrition Hotline
at 1-800-843-8114, 9:00 a.m. to 5:00 p.m. Eastern time,
Monday–Friday.
Weight-Control Information Network (WIN)
1 WIN Way
Bethesda, MD 20892-3665
1-877-WIN-4627 (1-877-946-4627)
www.niddk.nih.gov/health/nutrit/nutrit.htm
WIN is a service of the National Institutes of Health that
provides consumers and health professionals with informa-
tion on many aspects of weight control, obesity and eating
disorders.
American Council on Exercise (ACE)
4851 Paramount Drive
San Diego, CA 92123
1-800-825-3636
www.acefitness.org
ACE provides detailed information about exercise and
referrals to certified exercise specialists in your area.
You may need
to watch por-
tions and add
a little more
physical activity
to your day.

15. 24 25
Resources
References
American Dietetic Association (ADA)
National Center for Nutrition and Dietetics
120 South Riverside Plaza
Suite 2000
Chicago, IL 60606-6995
1-800-877-1600
www.eatright.org
The ADA offers many consumer and professional publica-
tions on nutrition and healthful eating. Through the Na-
tional Center for Nutrition and Dietetics toll-free number,
you can receive referrals to registered dietitians in your area
and find information on a variety of nutrition topics.
Shape Up America!
c/o Web Front Solutions Corp.
15757 Crabbs Branch Way
Rockville, MD 20855
1-301-258-0540
www.shapeup.org
This organization provides general information on weight
control and exercise. Visitors to their website can have
their BMI calculated, learn how to balance the foods they
eat with physical activity and receive delicious recipes and
menus for healthful eating.
For eating disorder information:
National Institutes of Mental Health
www.nimh.nih.gov/publicat/eatingdisorder.cfm
This website provides extensive information on recogniz-
ing and dealing with eating disorders.
References
Clinical Guidelines on the Identification, Evaluation and
Treatment of Overweight and Obesity in Adults. National
Heart, Lung and Blood Institute. 1998.
Food, Nutrition and the Prevention of Cancer: a Global Per-
spective. American Institute for Cancer Research and the
World Cancer Research Fund. 1997.
Position of the American Dietetic Association: Use of nutri-
tive and nonnutritive sweeteners. Journal of the American
Dietetic Association. 1998; 5:580.
Position of the American Dietetic Association: Weight
Management. Journal of the American Dietetic Association.
2002; 102:1145.
Bray, George, M.D. Contemporary Diagnosis and Manage-
ment of Obesity, Handbooks in Health Care Co., 1998.
Calle, Eugenia E., et al. Overweight, obesity and mortality
from cancer in a prospectively studied cohort of U.S.
adults. New England Journal of Medicine. 2003;
348(17):1625.
Flegal, K.M., et al. Prevalence and trends in obesity in U.S.
adults. Journal of the American Medical Association. 2002;
288(14):1723.

16. TheInstitute
26
Editorial Review Committee
Ritva Butrum, Ph.D.
AICR Vice President of Research
Karen Collins, M.S., R.D.
Nutrition Consultant
Elaine Feldman, M.D.
Medical College of Georgia
John Foreyt, Ph.D.
Baylor College of Medicine
David Heber, M.D., Ph.D.
UCLA Center for Human Nutrition
Jan Kasofsky, Ph.D., R.D.
Capital Area Human Services District, Louisiana
Laurence Kolonel, M.D., Ph.D.
University of Hawaii
Melanie Polk, M.M.Sc., R.D., FADA
AICR Director of Nutrition Education
AICR executive staff
How You Can Support Cancer Research and
Education Through Your Will
You can help provide for future cancer research and education
through a simple bequest in your will. Consult with your
attorney when first writing your will, or to add a simple
paragraph to your existing will.
Your bequest to help in the war against cancer can be a cash
amount, or can be a gift of the remainder of your estate, or a
portion of the remainder, after obligations to your family and
loved ones are met.
Your attorney can easily help you make a bequest to the Ameri-
can Institute for Cancer Research (AICR). To do so, your
attorney will need to know:
AICR’s official name:
American Institute for Cancer Research
AICR’s mailing address:
1759 R Street NW, Washington, DC 20009
AICR’s telephone number:
202-328-7744
AICR’s identification:
A not-for-profit organization under Section 501(c)(3)
of the Internal Revenue Code
AICR’s tax-exempt IRS number:
52-1238026
For further information, contact AICR’s Estate Planning
Department at the number below.
Prepared by the American Institute for Cancer Research,
December 1998
Latest Revision, May 2003
The American Institute for Cancer Research supports research
and provides public education in the area of diet, nutrition and
cancer. For free publications, to reach the Institute’s Nutrition
Hotline or to make a memorial donation, call toll-free or write:
American Institute for Cancer Research
1759 R Street, NW
P.O. Box 97167
Washington, DC 20090-7167
1-800-843-8114 or 202-328-7744
TheInstitute
© 1998 American Institute for Cancer Research

17. E35-WL/F47
“Stopping cancer before it starts”