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In It to WIN It

Active Living. Healthy Weight. WINning.

Eating consciously and healthfully and getting plenty of regular physical activity is a winning combination for staying healthy and engaged. Good health in itself can be a wonderful gift. It might seem overwhelming at times, but by following a few simple tips, you and your team can meet and even surpass your weight loss goals. After all, you are In It to WIN It!


Maintain a healthy weight

Being overweight or obese can raise your risk of developing potentially serious health problems. However, maintaining a healthy weight is often as simple as eating right and getting regular physical activity. Maintaining or losing weight is formulaic:

  • To maintain your weight, you need to burn as many calories as you take in
  • To lose weight, you need to use more calories than you take in

Assess your weight

To find out where you stand, use the BMI calculator on this page. If you are overweight (your BMI is 25 or higher), combining a low-calorie, well-balanced diet with regular physical activity can help you let go of the extra weight.

Lose weight

If you find from your BMI that you need to lose weight, remember that healthy weight loss isn’t just about a “diet” or “program.” The key to success is ongoing lifestyle choices that include long-term changes in daily eating and physical activity habits. Realistic goals with small and consistent wins will bring you back to a weight that is healthy for you.


Get a daily dose of physical activity

Everyone is different, but 30 minutes per day of moderate-intensity activities like brisk walking is a good start for most of us. Being physically active also has the added benefit of burning calories, which can help with maintaining a healthy weight. And, it adds up — you don’t have to do it all in one stretch—ten minutes here, 20 minutes there works well, too.

Do what you love

The best exercise is one that you will actually do. So find a form of physical activity that you enjoy— walking, biking, gardening, swimming, as long as it really gets you moving—and find time to do it 5 or more days a week. If it’s something you love to do, you’ll be much more motivated to do it regularly.

People have different likes and dislikes. This is just as true for physical activity as anything else. Here are some ideas for getting more physically active:

  • Take a dance or aerobic exercise class to get your body moving and your heart pumping
  • Start a walking club in your neighborhood
  • Take public transportation and walk from the station or the bus stop to your office
  • Take the stairs rather than the elevator
  • Ride your bike or walk to do errands, like light grocery shopping, going to the pharmacy, or picking up dry cleaning
  • Go for a hike with friends and family
  • Join a local intramural team that plays your favorite sport
  • Go swimming
  • Play with your kids or your grandkids

BMI Calculator

To calculate your BMI, enter your height, weight, and click the calculate BMI button.

How tall are you?

How much do you weigh?

BMI Weight Status
Below 18.5 Underweight
18.5–24.9 Normal
25.0–29.9 Overweight
30.0 + Obese

In It to WIN It Challenge

What is the In It to WIN It Challenge?

“In It to WIN It” is a six-week weight loss challenge for all VA employees that will run from January 27 through March 7, 2014. Team up with your fellow co-workers and compete against other VA stations to be the station with the highest percentage weight loss within the agency. The top three stations with the highest percentage of weight loss will be declared the WINners and will have their success featured on the VA WIN website.

When is the registration deadline?

Registration ends January 24, 2014, so act quickly! You will receive an enrollment confirmation email with further instructions once you register.

What do I get for joining?

  • Weekly motivational emails
  • Access to health and weight-tracking tools
  • Support from other WINners on your team

How do I win?

It’s as easy as logging into the VA WIN website weekly to record your weight. Each week, the facilities with the highest weight loss percentage will be given special recognition.

Need help?

If you have any problems registering, please contact us at


Low- and no-calorie alternatives

Sometimes all that’s needed to lose weight are small adjustments—for instance, making the low-calorie choice of an apple versus a bag of chips for a snack—or making the no-calorie choice of tea or coffee instead of a soda.

Green light choices

Some foods, like the alternatives mentioned above, give you a nutritional “green light.” Examples of “green light” foods include:

Fruits and vegetables

Fruits and vegetables are a natural choice for nutritionally dense foods, so you can be generous in serving up these highly nourishing treats. In fact, according to, fruits and vegetables should make up half of your plate at any given meal—about 30 percent vegetables and 20 percent fruit. Choosing fruits and vegetables of different colors also adds variety in terms of flavor and nutrition.

Whole grain foods

Grains should also account for a sizable portion of your plate—about 30 percent. The USDA recommends that whole grains make up at least half of those grains. Whole grains can also give you more fiber, which helps you feel more satisfied.

Lean sources of protein

Lean protein is important to a smart eating plan—it should make up about 20 percent of your plate. There are many good sources of lean protein, including:

Dairy and other calcium-rich foods

Dairy products can be a good source of protein and calcium, but low-fat and no-fat dairy products are the most nutritionally dense. Other calcium-fortified food sources include cereals, breads, and some juices, as well as soy, rice, and nut beverages. Dark leafy vegetables, like turnip greens, kale, Chinese cabbage, and mustard greens, are additional sources of calcium.

Stay hydrated

Drink low- and no-calorie beverages such as water, unsweetened tea and coffee, or flavored sparkling water. Foods like raw fruits and vegetables can also help keep you hydrated. Your body can have trouble distinguishing hunger from thirst pangs, so being well hydrated can often keep you from eating too much.

“Red light” and “yellow light” choices

While some foods clearly get the “green light” nutritionally, others deserve a yellow or even a red light. Fats, oils, sugars, and other high-calorie/low nutrition foods, should be approached with caution. Alcohol also gives you high calories with minimal nutrition, so if you're watching your calories and you want every calorie to count, avoid the empty calories in alcohol.

Portion Size

Watching your portion sizes is also important for losing or maintaining your ideal weight. Smaller portions mean fewer calories, and moderate-sized portions can help you maintain your weight. You can still have things you enjoy, just less of it. Have a “sliver,” a “taste,” a “bite,” and savor the flavor.

All most of us need to do is to make some adjustments—go for the low- or no-calorie choice and have more “green light” foods, while making sure to avoid red and yellow light foods. Doing this can put you on the road to losing weight or maintaining your current healthy weight.