Control Your Weight, Feel Great

A proactive approach to better health!
Goals for Weight Loss and Weight Management
  • Know your healthy body weight and Body Mass Index (BMI) range based on your height, gender and frame size
  • Calculate your BMI and reduce your body weight if you are overweight or obese to reach a healthy BMI
  • Maintain a life-long healthy body weight
How to Reach Your Goal
  • Follow a healthy diet
  • Learn about how many calories you should eat in a day to maintain your weight
  • If you are overweight or obese, reduce your daily calorie intake by 500 calories for a one pound per week weight loss
  • Stay physically active for a recommended one hour or more a day for most days of the week
  • Weigh at least once a week
  • Record everything you consume and your physical activity in a journal


According to the Surgeon General, obesity is the fastest growing cause of death and disease in America, with one out of every eight deaths caused by an illness related to being overweight or obese. Two out of every three Texans are overweight or obese, and this trend is expect to rise unless together we make changes.

Our doctors and staff are taking action to manage our weight by participating in our Scott & White weight loss programs.  As health care professionals, we strive to be as healthy as we can be to serve as a model of health to our communities. 

Scott & White's Biggest Loser Challenge

Our Scott & White family participates in an annual team weight loss challenge that supports a healthy weight loss through diet and exercise.  In 2012, our first place team, the Crimson Chicks of Waco, lost almost 15% of its body weight and almost 100 pounds in just 13 weeks.  Our top individual lost 21.5% of her body weight and 42 pounds.  Learn more about our Scott & White Biggest Loser Challenge, our results and how you can implement a program at your work-site or with your friends.

Scott & White's Executive MBA (Mind, Body, Activity)

Our Executive MBA program is an intense 16-week personalized wellness course on healthy eating, exercise and life-work balance. The program challenges our Scott & White leaders to take action to improve their health and serve as a role model to our staff members and community. This program is offered to small groups of no more than 10 leaders, a few times a year and is intended to help leaders lose weight, get fit and lead by example.  Learn more about our Executive MBA program and the accomplishments of our leaders.

According to the Surgeon General obesity is the fastest growing cause of death and disease in America, with one out of every eight deaths caused by an illness related to being overweight or obese. Two out of every three Texans are overweight or obese, and this trend is expect to rise unless together we make changes.

Why is a healthy weight important?

Overweight and obesity is the most preventable cause of chronic diseases in the U.S. along with tobacco use. For an overweight or obese person, even a 5% weight loss can demonstrate considerable health benefits and reduce your risk for heart disease, stroke, diabetes, and cancer.

Weight gain increases a person’s risk for heart disease, high blood pressure, high blood cholesterol, diabetes, gall bladder disease, stroke, and some types of cancers. Controlling your weight is important for your overall health and can prevent you from developing one of these conditions. If you are already being treated for an obesity-related condition, a healthy weight loss may reverse the condition.

This is worth repeating! If you have diabetes, high blood pressure, or high cholesterol, committing to a healthy weight loss through diet and regular exercise may actually reverse your condition and reduce or eliminate costly medications. Plus you will feel better, have more energy, sleep better, and improve your quality of life!

Controlling your weight matters, and we want to provide to you the solutions you need to succeed!

Useful Tips

Calorie Conversion

Maintaining a healthy weight requires keeping a balance of the calories you consume with amount of calories that you burn. There are thousands of products, books, online information and resources providing conflicting advice how to lose weight.

It is actually a very simple equation: Calories In = Calories Out. If you eat more calories than you expend, you gain weight. If you eat fewer calories than you expend, you lose weight. If you achieve balance in this equation, your weight stays the same.

For example, to lose one pound of fat requires a 3,500 calorie deficit. So, if you are trying to lose one pound of fat per week, then you need a 500 calorie per day deficit. You can do this by eating 250 fewer calories a day (for example, cut out a 20-ounce bottle of regular soda) and burn an extra 250 calories through physical activity (for example, walk for 2.5 miles).

The best way to know if you are achieving this deficit is by tracking your food and exercise in a journal. Remember that very rapid weight loss can cause you to lose muscle rather than fat. Making long-term changes in your eating and physical activity habits is the best way to lose weight and keep it off over time.

Your energy IN and OUT don’t have to balance exactly every day. It’s the balance over time that will help you to maintain a healthy weight in the long run. We recommend that you achieve this balance both by eating fewer calories and increasing physical activity.

Useful Tools

Write it down. Make it happen.

Daily Journals

Does tracking food intake and exercise make a difference? Absolutely!

Research shows that people who keep food and exercise journals lose more weight and keep it off than those who do not. This is because most people significantly underestimate the amount of calories consumed in a day and overestimate the amount of calories burned. The only way to measure accurately is to record everything in a daily journal. Keeping track is one of the top three things you can do to achieve a healthier weight and maintaining it. Adopting a healthy diet and aiming for 60 – 90 minutes of physical activity most days of the week are the other two actions you can take to help you reach your weight loss goal and manage your weight.

The key to successful, healthy weight loss is journaling!

Learn more about Food Journaling  and How Many Calories I Should Eat
Learn more about Fitness Journaling

Know your numbers!

Making sense of the numbers

Body Mass Index (BMI) is a number calculated from a person's weight and height and is accurate for most people*, in determining whether a person is under weight, normal weight, overweight, obese, or morbidly obese. As weight increases, these extra pounds translate into increased health risks making BMI a good tool for most to set goals and take action towards reaching an ideal body weight.

Calculate your BMI: (Centers for Disease Control and Prevention: Healthy Weight - it's not a diet, it's a lifestyle!)

*For some people, such athletes who have a greater than average amount of muscle tissue, but measure as overweight using BMI scales, measurement of fat using calipers is a better method.


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