The Utah Department of Health offers the general public the following tips on ways to achieve a healthy weight:

Be aware

Many of us fall into unhealthful "patterns of living." Start thinking about your health and your habits by asking yourself the following questions:

• What are some barriers that keep you from being healthy? Can you change at least one pattern or habit?

• How does your daily diet stack up? Know what your average daily calorie intake should be to maintain a healthy weight. Go to www.mypyramid.gov for personalized dietary recommendations.

• Do you know what the recommendations are for physical activity? The U.S. surgeon general suggests 30 minutes or more of moderate-intensity activity daily. It's easier than you think. Check www.hearthighway.org/guidelines.html#adults for more information.

• Do you know what your "body mass index" is? Go to www.checkyourhealth.org/bmi_calc.htm to compute your own BMI.

Be active, eat wisely

A good caloric balance (your consumption vs. your output) is key to maintaining a healthy weight. Studies estimate that the difference between gaining and losing weight over a one-year period comes down to only about 19 calories per day. That's a difference of just 2 ounces of soda or gardening or biking for 4-5 minutes. When trying to loose weight, start by making small changes in your behavior.

Here are a few suggestions:

• Keep a pair of walking shoes at work and go for walks on your breaks or lunch; 10-15 minutes of physical activity at a time can yield health benefits.

• Take the stairs whenever you can.

• Walk while doing errands. Look at www.utahwalks.org to find out more about the benefits of walking.

• Make family time active time. Enjoy an afternoon bike ride with your kids.

• Control portion sizes. Go to www.checkyourhealth.org/nutrition/portiondistortion/pd_facts.htm to find out how portion sizes have grown over the past 20 years.

• Watch out for liquid calories — limit soda consumption.

• Exercise or stretch while watching TV.

• Keep "screen time" (TV, computer games, videos) to a minimum — no more than two hours per day.