Tools for Life: Healthy Body Weight

natural weight loss

By Georgia Tetlow, MD and Jill Maddock, PIM Office Manager

At PIM, we inspire and give you the tools to care for yourself. A healthy weight is important for overall well being. This means a weight that is right for you! This means yourr body type and height -- not having too little or too much body fat -- and it also means being able to lose weight and trim down commensurate with your diet and exercise! Ever feel like you are doing everything right but nothing is happening? A closer look, through an integrative medicine lens, can help uncover root causes including inflammation and imbalances in your microbiome. Join us for our next FREE class on 5/9: Intro to Healthy Weight. This is an introductory talk, leading up to the first of our Deep Dive Series - where a smaller group of guests will have a chance to dive deeper into topics and have one on one time with Dr. Tetlow. Deep Dive classes are $75 at sign up online. View and register for one of our upcoming events. Space is limited for Deep Dive classes!

Of course, feeling well is at the center of a healthy lifestyle, however, one way to measure healthy weight  is your BMI. This is calculated with your height and weight. Curious about yours? Quickly use this online tool, or we will let you know at your next appointment! It is important to discuss any concerns with your healthcare provider.

Keeping a healthy weight will lessen chances of serious and chronic health ailments such as diabetes, joint problems, heart disease and breathing problems. You will have more energy and feel better!


Nutrition. Having adequate nutrition in proper portions will leave you feeling more satisfied for longer.

  • Choose fiber rich starches such as brown rice or whole wheat options--or fiber rich gluten free grains like red quinoa.

  • Consider plant-based proteins like lentils, peas or beans.

  • Try to eat fish once or twice during the week.

  • Try new things! Variety in proteins and veggies will help you find healthy alternatives that you enjoy.

  • Choose healthy fats like avocado, nut butters or olive oil--cold pressed, virgin!

  • Drink beverages without sugar such as tea, water or seltzer with a splash of juice.

  • Try filling up half you plate with vegetables or salad, one quarter for fiber-rich grains or fruit and the rest with healthy protein.

  • Limit sweets and fried foods to once per week.

  • Limit processed and premade foods that are usually higher in calories.

  • Make eating healthy your goal, not just weight loss!

  • You should feel full after a meal, if you go hungry you are more likely to eat unhealthy later.


Regular exercise is an important part of any healthy lifestyle. This will make it easier to make healthy food choices and give you more energy to make any changes. Exercise will also increase your mood. Start with 10 minutes at a time and gradually increase to a goal of about two and half hours per week. Do something enjoyable like taking a hike in the woods, playing with your kids, go to an exercise class with a friend. Exercise doesn’t have to be simply a regimen in a gym!

Additional Practices

Mindfulness-learn to relax while paying attention to your thoughts and feelings. Meditate while letting your thoughts come and go without judgement. See our previous post on an effective 5 minute meditation to start now!

Mind-Body-Practice on building a connection between your body and mind to help you achieve your optimal weight. Understand the messages from your body to be aware of eating patterns. See our previous post on the food/emotion connection for more detail.

Yoga to focus your mind and create a deep sense of calm. This will also help increase mind-body awareness!


PIM wants to hear from you! Do you have an experience with managing weight? Do you find this article helpful? Share your thoughts in the comments below!

Interested in connecting with PIM? Register for one of our upcoming events - Deep Dive Classes with Dr. Tetlow at Cabrini College, tickets just $75 at sign up (limited space for individual attention, no walkins, please).

If you or your loved one want to improve overall well being  or are suffering from a chronic illness, please consider scheduling a 20 minute free consultation or an appointment with Lauren Houser, MS, MSN, CRNP or Annmarie McManus, MMSc, PA-C, PT, IFMCP.


Resources: What is a Healthy Body Weight?