{"id":340653,"date":"2018-07-12T17:03:53","date_gmt":"2018-07-12T22:03:53","guid":{"rendered":"http:\/\/sitemandev.wpengine.com\/?page_id=340653"},"modified":"2025-07-24T11:49:33","modified_gmt":"2025-07-24T16:49:33","slug":"8-formas-de-lograr-un-peso-mas-saludable","status":"publish","type":"page","link":"https:\/\/siteman.wustl.edu\/es\/prevencion\/8-maneras\/8-formas-de-lograr-un-peso-mas-saludable\/","title":{"rendered":"8IGHTWAYS\u00ae para un peso m\u00e1s saludable"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"","protected":false},"author":36,"featured_media":0,"parent":1941,"menu_order":89,"comment_status":"closed","ping_status":"closed","template":"page-left-nav.php","meta":{"_acf_changed":false,"footnotes":""},"categories":[],"class_list":["post-340653","page","type-page","status-publish","hentry"],"acf":{"content_0_content":"When it comes to health, little matters more than weight. Maintaining a healthy weight can lower the risk of 13 different cancers \u2013 plus stroke, heart disease, diabetes, arthritis, and many other chronic conditions.\r\n\r\n[caption id=\"attachment_340655\" align=\"alignright\" width=\"210\"]<a href=\"https:\/\/siteman.wustl.edu\/wp-content\/uploads\/2018\/09\/8WaysHealthierWeight090618.pdf\"><img class=\"wp-image-340655 size-medium\" src=\"https:\/\/siteman.wustl.edu\/wp-content\/uploads\/2018\/07\/8Ways_Healty_Weight-210x300.jpg\" alt=\"8ways Healty Weight\" width=\"210\" height=\"300\" \/><\/a> These eight ways can be your guide to a healthier weight.[\/caption]\r\n\r\nAnd some simple, doable weight goals can have important health benefits \u2013 for everyone. Just keeping your weight steady \u2013 no matter your current weight \u2013 has payoffs, as can losing as little as five to ten pounds if you\u2019re overweight. Getting down to a healthy weight and maintaining it has even bigger health benefits.\r\n\r\nThese eight ways can be your guide, whatever your goal. They highlight simple changes to how you eat and how you move. Start today with one or two. Then, build from there.\r\n<ul>\r\n \t<li><strong><a href=\"https:\/\/siteman.wustl.edu\/wp-content\/uploads\/2018\/09\/8WaysHealthierWeight090618.pdf\" target=\"_blank\" rel=\"noopener\">Download PDF<\/a><\/strong><\/li>\r\n<\/ul>","content":[{"acf_fc_layout":"layout-content","class":"","content":"When it comes to health, little matters more than weight. Maintaining a healthy weight can lower the risk of 13 different cancers \u2013 plus stroke, heart disease, diabetes, arthritis, and many other chronic conditions.\r\n\r\n[caption id=\"attachment_340655\" align=\"alignright\" width=\"210\"]<a href=\"https:\/\/siteman.wustl.edu\/wp-content\/uploads\/2018\/09\/8WaysHealthierWeight090618.pdf\"><img class=\"wp-image-340655 size-medium\" src=\"https:\/\/siteman.wustl.edu\/wp-content\/uploads\/2018\/07\/8Ways_Healty_Weight-210x300.jpg\" alt=\"8 formas de peso saludable\" width=\"210\" height=\"300\" \/><\/a> These eight ways can be your guide to a healthier weight.[\/caption]\r\n\r\nAnd some simple, doable weight goals can have important health benefits \u2013 for everyone. Just keeping your weight steady \u2013 no matter your current weight \u2013 has payoffs, as can losing as little as five to ten pounds if you\u2019re overweight. Getting down to a healthy weight and maintaining it has even bigger health benefits.\r\n\r\nThese eight ways can be your guide, whatever your goal. They highlight simple changes to how you eat and how you move. Start today with one or two. Then, build from there.\r\n<ul>\r\n \t<li><strong><a href=\"https:\/\/siteman.wustl.edu\/wp-content\/uploads\/2018\/09\/8WaysHealthierWeight090618.pdf\" target=\"_blank\" rel=\"noopener\">Descargar PDF<\/a><\/strong><\/li>\r\n<\/ul>"},{"acf_fc_layout":"layout-accordion","entry":[{"title":"1. Eat healthy plant foods - and fewer animal products","content":"<p class=\"p1\">You\u2019ve heard this before \u2013 and for good reason. A largely plant-based diet filled with fruits, vegetables, beans, nuts, and whole grains is not only good for overall health, but also good for keeping weight in check. Among other things, it can help you feel full longer, and with fewer calories.<\/p>\n"},{"title":"2. Choose smaller portions","content":"<p class=\"p1\">Portion sizes have ballooned over the years \u2013 and our waist sizes along with them. A single fast food meal can have more than a day\u2019s worth of calories, sodium, and unhealthy fats. But even at home, we\u2019re serving ourselves more food. Choosing smaller portions is a great way to keep calories and weight in check. Eating out less is best, and when you do eat out, pick an \u00e0 la carte item rather than a full meal, or split a dish with a friend. At home, keep to recommended serving sizes and try smaller plates, which can make recommended portions feel bigger.<\/p>\n"},{"title":"3. Avoid sugary drinks","content":"<p class=\"p1\">Sugary drinks \u2013 such as sodas, energy drinks, juice drinks, and many coffee drinks \u2013 are a major source of extra calories and have been found to increase the risk of obesity, diabetes, and heart disease. Cutting back on sugary drinks is an easy way to shave calories from your day. And getting down to zero is best, even for 100% juice. Try no-calorie fizzy water and unsweetened coffee and tea instead.<\/p>\n"},{"title":"4. Cut back on added calories","content":"<p>We add a lot of extra calories to our food, and often without even thinking about it. Things like butter, cheese, and bacon on a potato; sour cream on a burrito; and sugar, whole milk, and whipped cream in our coffee. These calories can really add up over time. Cut back on these extras or try some lower calorie options instead, such as salsa, tomato, cheddar powder, and non-fat milk.<\/p>\n"},{"title":"5. Start the day with a healthy breakfast","content":"<p class=\"p1\">A healthy breakfast can give you energy for a busy morning &#8211; and keep hunger pangs away until lunchtime. Include a couple different types of healthy foods, such as fruit, whole-grain bread and cereal, low-fat plain yogurt, or an egg or two. Avoid foods such as sugary cereals, doughnuts, bacon, white bread, and whole milk.<\/p>\n"},{"title":"6. Move your body","content":"<p>Being physically active is a great way to maintain or lose weight, especially when paired with healthy eating. Any amount of activity is better than none, but when it comes to weight control, the general rule is: the more, the better. Try to work up to around five hours of brisk activity a week. Choose something you like that gets you moving \u2013 and do it regularly. Cutting down on the amount of time you spend sitting is also good, even if you exercise. Stand as much as you can during the day. When you do sit, try to take a short walk once or twice an hour.<\/p>\n"},{"title":"7. Hop on the scale","content":"<p class=\"p1\">Hopping on your bathroom scale once a week or more is a great way to keep track of how you\u2019re doing with your weight. Weight gain often catches people by surprise. By weighing yourself regularly, you can keep surprises at bay and make any needed adjustments to what you\u2019re eating and how active you are. It\u2019s especially good for helping to keep off pounds that you\u2019ve lost. For an added bonus, keep track of your waist size with a tape measure. Putting on inches around the middle, even if you\u2019re a healthy weight, can increase your disease risk.<\/p>\n"},{"title":"8. Keep a food diary","content":"<p>When\u00a0 it comes to keeping weight in check, calories matter. So, it can be helpful to set a daily calorie goal and use a food and drink diary to track your calories throughout the day. Apps and online tools can make this pretty simple. Some days you\u2019ll be over your goal. Some days below. It\u2019s the overall trend, though, that is most important and lets you know if you should make any adjustments.<\/p>\n"}]}],"custom_page_title":"","hide_right_sidebar":false,"flexible_content":[{"acf_fc_layout":"wysiwyg_content","section_title":"8 Ways to Have a Healthier Weight:","basic_wysiwyg_alignment_options":"left-align","basic_wysiwyg_background":"white","basic_wysiwyg_stackable":[],"basic_wysiwyg_fullwidth":[],"basic_wysiwyg_content":"<p><a href=\"https:\/\/siteman.wustl.edu\/wp-content\/uploads\/2022\/10\/230789B_SCC_8WaysHealthierWeight_Updated-9_22_WEB.pdf\"><img decoding=\"async\" class=\"alignnone wp-image-340655 size-medium\" src=\"https:\/\/siteman.wustl.edu\/wp-content\/uploads\/2018\/07\/8Ways_Healty_Weight-210x300.jpg\" alt=\"An collage of images show 8 Ways to Have a Healthier Weight\" width=\"210\" height=\"300\" \/><\/a><\/p>\n<ul>\n<li><a href=\"https:\/\/siteman.wustl.edu\/wp-content\/uploads\/2025\/07\/PECaD_2025_8Ways_Healthy-Weight-Brochure_1up.pdf\" target=\"_blank\" rel=\"noopener\"><strong>Download PDF<\/strong><\/a><\/li>\n<\/ul>\n<p>When it comes to health, little matters more than weight. Maintaining a healthy weight can lower the risk of 13 different cancers \u2013 plus stroke, heart disease, diabetes, arthritis, and many other chronic conditions.<\/p>\n<p>And some simple, doable weight goals can have important health benefits \u2013 for everyone. Just keeping your weight steady \u2013 no matter your current weight \u2013 has payoffs, as can losing as little as five to ten pounds if you\u2019re overweight. Getting down to a healthy weight and maintaining it has even bigger health benefits.<\/p>\n<p>These eight ways can be your guide, whatever your goal. They highlight simple changes to how you eat and how you move. Start today with one or two. Then, build from there.<\/p>\n"},{"acf_fc_layout":"wysiwyg_content","section_title":"1. Eat healthy plant foods - and fewer animal products","basic_wysiwyg_alignment_options":"left-align","basic_wysiwyg_background":"white","basic_wysiwyg_stackable":["stackable"],"basic_wysiwyg_fullwidth":[],"basic_wysiwyg_content":"<h2>1. Eat healthy plant foods &#8211; and fewer animal products<\/h2>\n<p class=\"p1\">You\u2019ve heard this before \u2013 and for good reason. A largely plant-based diet filled with fruits, vegetables, beans, nuts, and whole grains is not only good for overall health, but also good for keeping weight in check. Among other things, it can help you feel full longer, and with fewer calories.<\/p>\n"},{"acf_fc_layout":"wysiwyg_content","section_title":"2. Choose smaller portions","basic_wysiwyg_alignment_options":"left-align","basic_wysiwyg_background":"white","basic_wysiwyg_stackable":["stackable"],"basic_wysiwyg_fullwidth":[],"basic_wysiwyg_content":"<h2>2. Choose smaller portions<\/h2>\n<p class=\"p1\">Portion sizes have ballooned over the years \u2013 and our waist sizes along with them. A single fast food meal can have more than a day\u2019s worth of calories, sodium, and unhealthy fats. But even at home, we\u2019re serving ourselves more food. Choosing smaller portions is a great way to keep calories and weight in check. Eating out less is best, and when you do eat out, pick an \u00e0 la carte item rather than a full meal, or split a dish with a friend. At home, keep to recommended serving sizes and try smaller plates, which can make recommended portions feel bigger.<\/p>\n"},{"acf_fc_layout":"wysiwyg_content","section_title":"3. Avoid sugary drinks","basic_wysiwyg_alignment_options":"left-align","basic_wysiwyg_background":"white","basic_wysiwyg_stackable":["stackable"],"basic_wysiwyg_fullwidth":[],"basic_wysiwyg_content":"<h2>3. Avoid sugary drinks<\/h2>\n<p class=\"p1\">Sugary drinks \u2013 such as sodas, energy drinks, juice drinks, and many coffee drinks \u2013 are a major source of extra calories and have been found to increase the risk of obesity, diabetes, and heart disease. Cutting back on sugary drinks is an easy way to shave calories from your day. And getting down to zero is best, even for 100% juice. Try no-calorie fizzy water and unsweetened coffee and tea instead.<\/p>\n"},{"acf_fc_layout":"wysiwyg_content","section_title":"4. Cut back on added calories","basic_wysiwyg_alignment_options":"left-align","basic_wysiwyg_background":"white","basic_wysiwyg_stackable":["stackable"],"basic_wysiwyg_fullwidth":[],"basic_wysiwyg_content":"<h2>4. Cut back on added calories<\/h2>\n<p class=\"p1\">We add a lot of extra calories to our food, and often without even thinking about it. Things like butter, cheese, and bacon on a potato; sour cream on a burrito; and sugar, whole milk, and whipped cream in our coffee. These calories can really add up over time. Cut back on these extras or try some lower-calorie options instead, such as salsa, tomato, cheddar powder, and non-fat milk.<\/p>\n"},{"acf_fc_layout":"wysiwyg_content","section_title":"5. Start the day with a healthy breakfast","basic_wysiwyg_alignment_options":"left-align","basic_wysiwyg_background":"white","basic_wysiwyg_stackable":["stackable"],"basic_wysiwyg_fullwidth":[],"basic_wysiwyg_content":"<h2>5. Start the day with a healthy breakfast<\/h2>\n<p class=\"p1\">A healthy breakfast can give you energy for a busy morning \u2013 and keep hunger pangs away until lunchtime. Include a couple different types of healthy foods, such as fruit, whole-grain bread and cereal, low-fat plain yogurt, or an egg or two. Avoid foods such as sugary cereals, doughnuts, bacon, white bread, and whole milk.<\/p>\n"},{"acf_fc_layout":"wysiwyg_content","section_title":"6. Move your body","basic_wysiwyg_alignment_options":"left-align","basic_wysiwyg_background":"white","basic_wysiwyg_stackable":["stackable"],"basic_wysiwyg_fullwidth":[],"basic_wysiwyg_content":"<h2>6. Move your body<\/h2>\n<p>Being physically active is a great way to maintain or lose weight, especially when paired with healthy eating. Any amount of activity is better than none, but when it comes to weight control, the general rule is: the more, the better. Try to work up to around five hours of brisk activity a week. Choose something you like that gets you moving \u2013 and do it regularly. Cutting down on the amount of time you spend sitting is also good, even if you exercise. Stand as much as you can during the day. When you do sit, try to take a short walk once or twice an hour.<\/p>\n"},{"acf_fc_layout":"wysiwyg_content","section_title":"7. Hop on the scale","basic_wysiwyg_alignment_options":"left-align","basic_wysiwyg_background":"white","basic_wysiwyg_stackable":["stackable"],"basic_wysiwyg_fullwidth":[],"basic_wysiwyg_content":"<h2>7. Hop on the scale<\/h2>\n<p class=\"p1\">Hopping on your bathroom scale once a week or more is a great way to keep track of how you\u2019re doing with your weight. Weight gain often catches people by surprise. By weighing yourself regularly, you can keep surprises at bay and make any needed adjustments to what you\u2019re eating and how active you are. It\u2019s especially good for helping to keep off pounds that you\u2019ve lost. For an added bonus, keep track of your waist size with a tape measure. Putting on inches around the middle, even if you\u2019re a healthy weight, can increase your disease risk.<\/p>\n"},{"acf_fc_layout":"wysiwyg_content","section_title":"8. Keep a food diary","basic_wysiwyg_alignment_options":"left-align","basic_wysiwyg_background":"white","basic_wysiwyg_stackable":["stackable"],"basic_wysiwyg_fullwidth":[],"basic_wysiwyg_content":"<h2>8. Keep a food diary<\/h2>\n<p>When it comes to keeping weight in check, calories matter. So, it can be helpful to set a daily calorie goal and use a food and drink diary to track your calories throughout the day. Apps and online tools can make this pretty simple. Some days you\u2019ll be over your goal. Some days below. It\u2019s the overall trend, though, that is most important and lets you know if you should make any adjustments.<\/p>\n<p>You\u2019ve got this! Weight control is a journey, and there are likely to be rough patches along the way. So be kind to yourself, be patient, and keep working at it. It\u2019s important for your health. It\u2019s important for your family.<\/p>\n"},{"acf_fc_layout":"wysiwyg_content","section_title":"Other Resources","basic_wysiwyg_alignment_options":"left-align","basic_wysiwyg_background":"white","basic_wysiwyg_stackable":["stackable"],"basic_wysiwyg_fullwidth":[],"basic_wysiwyg_content":"<h3>Online Resources<\/h3>\n<p>Not all resources are the same. View other organization&#8217;s websites that Siteman Cancer Center trusts for evidence-based information and support.<\/p>\n<p><a title=\"Your Disease Risk\" href=\"http:\/\/www.yourdiseaserisk.wustl.edu\/\" target=\"_blank\" rel=\"noopener noreferrer\">Your Disease Risk<\/a><br \/>\n<a title=\"8ight Ways to Prevent Cancer\" href=\"http:\/\/www.8ightways.org\/\" target=\"_blank\" rel=\"noopener noreferrer\">8ight Ways to Prevent Cancer<\/a><br \/>\n<a title=\"SmokeFree.gov\" href=\"https:\/\/smokefree.gov\/\" target=\"_blank\" rel=\"noopener noreferrer\">SmokeFree.gov<\/a><br \/>\n<a title=\"NIH Body Mass Index Calculator\" href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/BMI\/bmi-m.htm\" target=\"_blank\" rel=\"noopener noreferrer\">NIH Body Mass Index Calculator<\/a><br \/>\n<a title=\"National Cancer Institute\" href=\"http:\/\/www.cancer.gov\/\" target=\"_blank\" rel=\"noopener noreferrer\">National Cancer Institute<\/a><br \/>\n<a title=\"American Cancer Society\" href=\"http:\/\/www.cancer.org\/\" target=\"_blank\" rel=\"noopener noreferrer\">American Cancer Society<\/a><br \/>\n<a href=\"http:\/\/cdc.gov\/genomics\/famhistory\">CDC\u2013Family Health History<\/a><\/p>\n"}],"exlude_from_left_sidebar":false,"add_twitter_feed":"sidebarNav","content_1_content":"","content_0_column_1":"","content_1_column_1":"","content_2_entry_0_content":"","content_2_entry_1_content":"","sync_id":"ID_eq9vXlH5"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8IGHTWAYS\u00ae to Have a Healthier Weight | Siteman Cancer Center<\/title>\n<meta name=\"description\" content=\"Siteman Cancer Center&#039;s simple, evidence-based resource shows 8 ways to have a healthier weight and lower cancer risk, too.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/live-siteman-maintenance-washu.pantheonsite.io\/ar\/\u0648\u0642\u0627\u064a\u0629\/8-\u0637\u0631\u0642\/8-\u0637\u0631\u0642-\u0644\u0648\u0632\u0646-\u0635\u062d\u064a\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8IGHTWAYS\u00ae to Have a Healthier Weight | Siteman Cancer Center\" \/>\n<meta property=\"og:description\" content=\"Siteman Cancer Center&#039;s simple, evidence-based resource shows 8 ways to have a healthier weight and lower cancer risk, too.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/live-siteman-maintenance-washu.pantheonsite.io\/ar\/\u0648\u0642\u0627\u064a\u0629\/8-\u0637\u0631\u0642\/8-\u0637\u0631\u0642-\u0644\u0648\u0632\u0646-\u0635\u062d\u064a\/\" \/>\n<meta property=\"og:site_name\" content=\"Siteman Cancer Center\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-24T16:49:33+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/live-siteman-maintenance-washu.pantheonsite.io\/ar\/%d9%88%d9%82%d8%a7%d9%8a%d8%a9\/8-%d8%b7%d8%b1%d9%82\/8-%d8%b7%d8%b1%d9%82-%d9%84%d9%88%d8%b2%d9%86-%d8%b5%d8%ad%d9%8a\/\",\"url\":\"https:\/\/live-siteman-maintenance-washu.pantheonsite.io\/ar\/%d9%88%d9%82%d8%a7%d9%8a%d8%a9\/8-%d8%b7%d8%b1%d9%82\/8-%d8%b7%d8%b1%d9%82-%d9%84%d9%88%d8%b2%d9%86-%d8%b5%d8%ad%d9%8a\/\",\"name\":\"8IGHTWAYS\u00ae to Have a Healthier Weight | Siteman Cancer Center\",\"isPartOf\":{\"@id\":\"https:\/\/siteman.wustl.edu\/#website\"},\"datePublished\":\"2018-07-12T22:03:53+00:00\",\"dateModified\":\"2025-07-24T16:49:33+00:00\",\"description\":\"Siteman Cancer Center's simple, evidence-based resource shows 8 ways to have a healthier weight and lower cancer risk, too.\",\"breadcrumb\":{\"@id\":\"https:\/\/live-siteman-maintenance-washu.pantheonsite.io\/ar\/%d9%88%d9%82%d8%a7%d9%8a%d8%a9\/8-%d8%b7%d8%b1%d9%82\/8-%d8%b7%d8%b1%d9%82-%d9%84%d9%88%d8%b2%d9%86-%d8%b5%d8%ad%d9%8a\/#breadcrumb\"},\"inLanguage\":\"es-ES\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/live-siteman-maintenance-washu.pantheonsite.io\/ar\/%d9%88%d9%82%d8%a7%d9%8a%d8%a9\/8-%d8%b7%d8%b1%d9%82\/8-%d8%b7%d8%b1%d9%82-%d9%84%d9%88%d8%b2%d9%86-%d8%b5%d8%ad%d9%8a\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/live-siteman-maintenance-washu.pantheonsite.io\/ar\/%d9%88%d9%82%d8%a7%d9%8a%d8%a9\/8-%d8%b7%d8%b1%d9%82\/8-%d8%b7%d8%b1%d9%82-%d9%84%d9%88%d8%b2%d9%86-%d8%b5%d8%ad%d9%8a\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/siteman.wustl.edu\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Prevention\",\"item\":\"https:\/\/siteman.wustl.edu\/prevention\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"8IGHTWAYS&reg; 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