To stay at a healthy weight, balance the calories you eat with the calories you burn (use up). Calories are a measure of the energy in the foods you eat. To lose weight, you need to burn more calories than you eat.
A healthy diet and also physical activity can help you control your weight. You burn more calories when you are physically active.
How do I know if I’m at a healthy weight?
Finding out your Body Mass Index (BMI) is the best way to learn if you are at a healthy weight. Use this Body Mass Index (BMI) calculator to find out your BMI and what it means for you.
How do I know if I’m eating the right number of calories?
Use this Daily Food Plan tool to find out how many calories you need to maintain your current weight.
If you are overweight or obese, losing weight can lower your risk for serious health conditions like:
When you move more as well as eat healthy foods, you can:
You may start to see these health benefits by losing just 5 to 10 percent of your body weight. For example, if you weigh 200 pounds, this would mean losing 10 to 20 pounds.
Start by making a promise to eat well, move more, and get support from family and friends.
Set realistic goals. If you need to lose weight, do it slowly over time. Start out by setting small goals, like:
Keep a food and activity diary. When you know your habits, it’s easier to make changes. Write down:
Print this food and activity diary or make your own.
Get more physical activity. Remember that to lose weight, you need to burn more calories than you eat. Get active to balance the calories you take in with the calories you use.
Even some physical activity is better than none. If you don’t have time for 30 minutes of activity, get moving for shorter 10-minute periods throughout the day.
Check out these resources for more information:
Eat healthy. Eating healthy can help you manage your weight – and it’s also good for your overall health.
Check out these links to learn more:
Eat smaller portions. Eating healthy food is important, but you possibly need to pay attention to how much food you eat. Take the Portion Distortion Quiz to test your knowledge.
Ask your doctor for help. You may also want to talk to a doctor or nurse about different ways to lose weight. Your doctor can tell you about your options, like joining a weight-loss program. Check out these questions to ask your doctor about losing weight.
Find out if you need to get tested for diabetes. If you are age 40 to 70 and overweight or obese, ask your doctor to test you for diabetes. You may also need to get tested if you have other risk factors for diabetes, like having high blood pressure or having family members with type 2 diabetes. Learn more about type 2 diabetes.
Thanks to the Affordable Care Act, the health care reform law passed in 2010, insurance plans must cover screening and counseling for obesity. Depending on your insurance, you may be able to get these services at no cost to you. Talk to your insurance company to find out more.
To learn about other services covered by the Affordable Care Act, visit HealthCare.gov.