Achieving and maintaining a healthy weight includes healthy eating, physical activity, optimal sleep, and stress reduction. Several other factors may also affect weight gain.

Healthy eating features a variety of healthy foods. Fad diets may promise fast results, but such diets limit your nutritional intake, can be unhealthy, and tend to fail in the long run.

How much physical activity you need depends partly on whether you are trying to maintain your weight or lose weight. Walking is often a good way to add more physical activity to your lifestyle.

Managing your weight contributes to good health now and as you age. In contrast, people who have obesity, compared to those with a healthy weight, are at increased risk for many serious diseases and health conditions.

Reaching and maintaining a healthy weight is important for overall health and can help you prevent and control many diseases and conditions. If you are overweight or obese, you are at higher risk of developing serious health problems, including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers. That is why maintaining a healthy weight is so important: It helps you lower your risk for developing these problems, helps you feel good about yourself, and gives you more energy to enjoy life. 

What Is Overweight and Obesity?

Overweight is having extra body weight from muscle, bone, fat, and/or water. Obesity is having a high amount of extra body fat. Body mass index (BMI) is a useful measure of overweight and obesity. The information on this Web site will provide you with information about BMI (including limitations of this measure) and how to reach and stay at a healthy weight. Talk to your health care provider if you are concerned about your BMI.

What Factors Contribute To a Healthy Weight?

Many factors can contribute to a person’s weight. These factors include environment, family history and genetics, metabolism (the way your body changes food and oxygen into energy), and behavior or habits.

Energy Balance

Energy balance is important for maintaining a healthy weight. The amount of energy or calories you get from food and drinks (energy IN) is balanced with the energy your body uses for things like breathing, digesting, and being physically active (energy OUT):

• The same amount of energy IN and energy OUT over time = weight stays the same (energy balance)
• More energy IN than OUT over time = weight gain
• More energy OUT than IN over time = weight loss

To maintain a healthy weight, your energy IN and OUT don’t have to balance exactly every day. It’s the balance over time that helps you maintain a healthy weight.

You can reach and maintain a healthy weight if you:

• Follow a healthy diet, and if you are overweight or obese, reduce your daily intake by 500 calories for weight loss
• Are physically active
• Limit the time you spend being physically inactive

What factors affect weight and health?

Many factors can affect your weight and lead to overweight or obesity. Some of these factors may make it hard for you to lose weight or avoid regaining weight that you’ve lost.

Family history and genes

Overweight and obesity tend to run in families, suggesting that genes may play a role. Your chances of being overweight are greater if one or both of your parents are overweight or have obesity. Your genes may affect the amount of fat you store in your body and where on your body you carry the extra fat.

Race or ethnicity

Some racial and ethnic minority groups are more likely to have obesity. Obesity rates in American adults are highest in African Americans, followed by Hispanics/Latinos, then Caucasians. This is true for men and women. While Asian American men and women have the lowest rates of obesity, they can still be at risk of diseases associated with obesity if they carry a lot of unhealthy fat in their abdomen—even when their body mass index (BMI) is lower.

Age

Many people gain weight as they age. Adults who have a normal BMI often start to gain weight in young adulthood and continue to gain weight until they are ages 60 to 65. In addition, children who have obesity are more likely to have obesity as adults.

Sex

In the United States, obesity is more common in black or Hispanic women than in black or Hispanic men. A person’s sex may also affect where the body stores fat. Women tend to build up fat in their hips and buttocks. Men usually build up fat in their abdomen or belly. Extra fat, particularly if it is around the abdomen, may put people at risk of health problems even if they have a normal weight.

Eating and physical activity habits

Your eating and physical activity habits may raise your chances of becoming overweight and having obesity if you

• eat and drink a lot of foods and beverages that are high in calories, sugar, and fat
• drink a lot of beverages that are high in added sugars
• spend a lot of time sitting or lying down and have limited physical activity

Where you live, work, play, and worship

Where you live, work, play, and worship may affect your eating and physical activity habits, and access to healthy foods and places to be active.

For example, living in an area that has a high number of grocery stores can increase your access to better quality, lower calorie foods. Living in a neighborhood with a lot of green spaces and areas for safe physical activity may encourage you to be more physically active.

Where you work and worship may also make it easier for you to eat unhealthy, high-calorie foods. Vending machines, cafeterias, or special events at your workplace or place of worship may not offer healthy, lower calorie options. Whenever possible, choose the healthier options and limit your treats to a small sliver of pie or cake.

Family habits and culture

Family eating and lifestyle habits may affect your weight and health. Some families may consume foods and beverages that are high in fat, salt, and added sugars or eat large amounts of unhealthy foods at family gatherings. Some families may also spend a lot of inactive time watching TV, using a computer, or using a mobile device instead of being active.

Your social, ethnic, or religious group culture may also affect your weight and health because of shared eating and lifestyle habits. Some cultures may consume foods and beverages that are high in fat, salt, and added sugars. Some common food preparation methods, such as frying, may lead to high-calorie intake. Regularly consuming foods high in calories, fat, and sugar may lead to weight gain overtime.

Not enough sleep

People who don’t get enough sleep may eat more calories and snack more. Experts recommend that adults ages 18 to 64 get 7 to 9 hours of sleep a day, and that adults ages 65 and older get 7 to 8 hours of sleep a day.

Other factors

Other factors that can lead to weight gain include

• certain medical conditions
• certain medicines
• binge eating disorder
• stress

What makes it hard for some people to lose weight?

Many factors can make it hard to lose weight, including

• your genes
• what and how much you eat
• not getting regular physical activity or being inactive
• taking certain medicines
• having certain medical conditions
• Difficulty in managing stress

A variety of factors such as behavior, environment, genetics, and sleep patterns may have an effect in causing people to have overweight and obesity.

Environment

People may make decisions based on their environment or community. For example, a person may choose not to walk to the store or to work because of a lack of sidewalks. Communities, homes, and workplaces can all influence people’s health decisions. Because of this influence, it is important to create environments in these locations that make it easier to engage in physical activity and to eat a healthy diet.

Places in your area may support physical activities, from parks, trails, and sidewalks to recreation and fitness centers. Even malls provide opportunities for fitness walking. Understanding environmental opportunities and barriers that we face in our pursuit for a healthy lifestyle may provide some of the knowledge necessary to promote healthy living. This information may also provide ideas for advocacy and civic participation.

Genetics

Genetics can directly cause obesity in specific disorders such as Bardet-Biedl syndrome and Prader-Willi syndrome.

However genes do not always predict future health. Genes and behavior may both be needed for a person to be overweight. In some cases, multiple genes may increase one’s susceptibility for obesity and require outside factors such as abundant food supply or little physical activity.

Diseases and Drugs

Some illnesses may lead to obesity or weight gain. These may include Cushing’s disease and polycystic ovary syndrome. Drugs such as steroids and some antidepressants may also cause weight gain.

A doctor is the best source to tell you whether illnesses, medications, or psychological factors are contributing to weight gain or making weight loss hard.

Managing your weight contributes to good health now and as you age. In contrast, people who have obesity, compared to those with a healthy weight, are at increased risk for many serious diseases and health conditions.

Food and Nutrition

Counting calories all the time is not necessary, but it may help to see how many calories you need. MyPlate Plan calculates the number of calories needed per day to maintain your current weight based on your age, sex, height, weight, and physical activity level. Click on the results to see recommended daily amounts of fruits, vegetables, protein, dairy, and grains for adequate nutrition at your calorie level.

Consuming a variety of healthy food is better than eliminating one type of food such as carbohydrates. If you reduce the variety of foods in your diet, you could exclude vital nutrients or not be able to stay on the diet over time.

To learn how many calories you consume regularly, write down the foods you eat and the beverages you drink, plus the calories they have, each day. Check the nutrition facts label for serving sizes and number of calories, and consider portion size.

Physical Activity

How much physical activity you need depends mostly on your age.

• Preschool-aged children (ages 3 through 5 years) should be physically active throughout the day for growth and development.
• Children and adolescents (ages 6 through 17 years) need 60 minutes or more of moderate-to-vigorous intensity physical activity each day. Children and adolescents need aerobic, muscle-strengthening, and bone-strengthening activities.

• Pregnant or postpartum women, with their doctor’s approval, should do at least 150 minutes of moderate-intensity aerobic physical activity per week, such as brisk walking. It is best to spread this activity throughout the week, such as 30 minutes a day, five days a week.
• Adults need 150 minutes of moderate-intensity physical activity each week (this can be 30 minutes a day, five days a week), or 75 minutes of vigorous-intensity activity every week. Adults also need two days a week of muscle-strengthening activities.
• Adults 65 and older need at least 150 minutes a week of moderate intensity activity such as brisk walking, at least two days a week of activities that strengthen muscles, and activities to improve balance, such as standing on one foot.

People who are physically active can still gain wait if they take in more calories than they use. Healthy lifestyles include being physically active, limiting calories, and ensuring adequate nutrition.

Other Factors

Getting enough sleep can help you manage your body weight. Age, genetics, diseases, medications and environments may also contribute to overweight and obesity.

As people age, their body composition gradually shifts — the proportion of muscle decreases and the proportion of fat increases. This shift slows their metabolism, making it easier to gain weight. In addition, some people become less physically active as they get older, increasing the risk of weight gain.

Genetics can directly cause obesity in specific disorders such as Bardet-Biedl syndrome and Prader-Willi syndrome. However genes do not always predict future health. In some cases, multiple genes may increase susceptibility for obesity, but obesity does not occur without excess food or too little physical activity. See more information.

Some illnesses may lead to obesity or weight gain. These may include Cushing’s disease and polycystic ovary syndrome. Drugs such as steroids and some antidepressants may also cause weight gain.

A doctor is the best source to tell you whether illnesses, or medications are contributing to weight gain or making weight loss hard.

Environmental factors such as a lack of sidewalks may keep people from being physically active. Communities, homes, and workplaces can all influence people’s health decisions.

We all hear plenty about how diet and lack of physical activity can contribute to obesity, but did you know that the amount of sleep you get each night could be just as important? Controlled studies with human volunteers have shown that lack of adequate sleep decreases leptin, a hormone that makes you feel full, while it has the opposite effect on ghrelin, a hormone that promotes hunger.

Not surprisingly, sleep loss increases hunger and food intake. In addition, not going to bed early enough has been found to reduce insulin sensitivity, a condition that increases the risk for diabetes. Sleep deprivation also increases the stress hormone cortisol and promotes inflammation.

If this isn't enough reason to make sure to get adequate sleep, keep in mind that sleep deprivation decreases alertness, memory and cognition. Lack of adequate sleep also adds stress to interpersonal relationships and increases the risk of work-related injury and having an accident while driving.

Most adults need 7.5 to 9 hours of sleep each day. A good rule of thumb to determine how much sleep you need is to see how long you sleep at night (on a night when you are not already sleep deprived) without setting an alarm to wake you in the morning.

It is also important to ensure that you have good "sleep hygiene" - habits that help ensure restful, quality sleep, and daytime alertness. Here are some tips:

• Get up and go to bed at the same time every day, even on the weekends.
• Develop relaxing sleep rituals so your body has cues as to when to slow down and fall asleep.
• Don't expose yourself to bright light while trying to fall asleep (light signals your brain to be awake).
• Use your bed for sleeping - not watching TV, working, eating, etc. - so that when you go to bed your body knows it is time to sleep.
• Avoid caffeine, nicotine, and alcohol for 4-6 hours before bedtime.
• Avoid going to bed feeling hungry or too full.
• Be physically active every day to improve both your ability to fall asleep promptly and your sleep quality. But avoid exercising right before going to bed.
• If you lie in bed for more than about 20 minutes and cannot sleep, get up and do something non-stimulating or relaxing.
• If you have a hard time "shutting your brain off" when you go to bed, engage in planning and make lists for the next day before attempting to sleep. Keep paper and pencil by the bed in case you need to write down any last-minute thoughts as you try to drift off to sleep.

In our busy lives, we sometimes have to make sleep more of a priority. If you don't currently get enough sleep, evaluate how you spend your time. For the sake of your health, you may need to trim some other activities (for example, staying up late with friends, watching TV) so that you get adequate sleep.

If you are sleep deprived because of family or other obligations (such as children who don't sleep through the night or elderly family members who need attention at night), call on the help of friends and family to give you a break once in awhile so you can get your much-needed rest. Not only will it help your mood during the day, it is important for your health!

Sweet Dreams!

Many factors can affect your weight, including your genes, age, gender, lifestyle, family habits, culture, sleep, and even where you live and work. Some of these factors can make it hard to maintain or achieve a healthy weight. Regardless, following a nutritious eating pattern and exercising regularly can help keep your body as healthy as possible as you age. Read on to learn why weight may change as you get older, why it’s important to aim for a healthy weight, and what you can do to help meet your goals.

Why does weight change as we age?

As we age, metabolism — how the body gets energy from food — can change. This means that some older adults must become more active or eat fewer calories to maintain or achieve their ideal weight.

Other older adults may lose weight unintentionally. This can happen if you have less of an appetite, difficulty leaving the house to buy food, pain when chewing or swallowing, or forget to eat.

Look out for sudden weight loss

Sudden, unintended weight loss can be a sign of a serious medical problem such as cancer, gastrointestinal disorders, and even some neurological diseases. If you or a loved one is losing weight rapidly without meaning to do so, consult a health care professional to find out if there is a medical cause.

Why should older adults maintain a healthy weight?

Keeping your weight in the normal range is an important part of healthy aging. As in other stages of life, elevated body mass index (BMI) in older adults can increase the likelihood of developing health problems. These include heart disease, high blood pressure, stroke, and diabetes. Losing weight or maintaining a healthy weight can help decrease these risks.

Being underweight also increases your chance of developing health problems. If you have a low BMI, you may be more likely to develop medical problems such as osteoporosis and anemia, and it may be harder to recover from an illness or infection.

Am I at a healthy weight?

Healthy weight ranges for older adults are different than for other age groups. The number on the scale — and even online BMI calculators — only tells part of the story. For example, older adults with a normal weight may have more fat and less muscle compared to others who are slightly overweight. Always talk to your doctor before trying to lose or gain weight.

How are food, exercise, and calories connected?

Being active and choosing healthy foods can help you maintain or achieve a healthy weight, feel more energetic, and decrease your chances of having other health problems. It’s important to choose foods rich in nutrients and aim for at least 150 minutes of physical activity per week.

The energy your body gets from the foods and drinks you consume is measured in calories. Your body needs a certain number of calories each day, depending on your activity level and other factors, to maintain your current weight. Visit MyPlate Plan to determine how many calories a day you need based on your age, sex, height, weight, and physical activity level.

To lose weight, exercise more or eat fewer calories than is recommended. To gain weight, increase the number of calories you eat while maintaining a moderate activity level.

Read more about making smart food choices and find recommendations of how much to eat, organized by activity level.

What should I eat to lose or gain weight?

Whether you are trying to lose or gain weight, eating healthy foods matters. Try to follow a healthy eating pattern rich in vegetables, fruits, whole grains, low-fat dairy, and lean proteins. If you’re concerned about your weight and want to change it, there are things you can do. Talk with a health care professional about how to make changes in a healthy way that’s right for you.

Trying to lose weight?

• Limit portion size to control calorie intake.
• Be as physically active as you can be.
• Swap out your usual foods for healthier alternatives.
• Stay hydrated with water and avoid drinks with added sugar.
• Set specific, realistic goals, such as three 15-minute walks per week.
• If there’s a break in your healthy eating or exercise, try to get back on track as quickly as possible.
• Keep track of what you eat in a food diary.

Trying to gain weight?

• Eat more foods with healthy fats, such as avocados and peanut butter.
• If you get full quickly, eat frequent, smaller meals throughout the day.
• Add nutrient-dense snacks such as nuts, cheese, and dried fruit to your menu.
• Dine with friends and family to make the experience more enjoyable.
• Stay active to boost your appetite.

How much physical activity do I need?

Exercise and physical activity are good for just about everyone including older adults. Aim for at least 150 minutes of moderate-intensity aerobic activity — working hard enough to raise your heart rate and break a sweat — each week. You don’t have to accomplish this all at once, rather, you can break up your activity over the course of seven days. If you can’t meet the goal right away, try to be as physically active as you can. Doing something is better than doing nothing at all.

For adults at every weight, aging is associated with muscle loss, which makes certain activities difficult. Being active can help older adults maintain muscle mass and make it easier to conduct daily activities, participate in outings, drive, keep up with grandchildren, avoid falls, and stay as independent as possible.

You don’t need to spend a lot of money joining a gym or hiring a personal trainer to get fit. Think about the kinds of physical activities that you enjoy, for example, walking, running, bicycling, gardening, swimming, and dancing. Even everyday chores such as vacuuming can provide physical activity. While you’re getting started with exercise, try to stay motivated to move your body regularly. Then increase the length of time you exercise or add another fun activity. Talk with your doctor before starting a new or more vigorous exercise program.

Everyone should know that obesity is both a national and global problem. Two-thirds of Americans are overweight and one-third are obese. A body mass index (BMI, which is the ratio of one's weight expressed in kilograms to the square of one's height expressed in meters, i.e., kg/m2) of 25 to 29.9 suggests overweight, while BMI values of 30 and above indicates obesity. Worldwide, 2.3 billion people are estimated to be overweight or obese.

Everyone should also know that being obese increases risks for cardiovascular disease and type 2 diabetes. But did you know that studies show being obese also increases the risk for cancer? In fact, it is second only to smoking in that regard. As the prevalence of smoking declines, obesity is fast becoming the number one risk factor for cancer.

Cancer is thought to start with a change in the DNA in a single cell. In fact, several such changes, called mutations, appear to be required over time in to initiate the cancer process, which ultimately involves the uncontrolled replication of the transformed cell.

Body fat appears to promote carcinogenesis. Adipose tissue, where body fat is stored, is metabolically active. This tissue secretes a variety of hormones and other proteins that enter the blood stream to signal other cells and organs and promote inflammation and reduce responsiveness to insulin. These effects, in turn, stimulate cells to grow and divide, which increases the frequency of DNA mutations and promotes the carcinogenic process.

Research has shown that preventing the accumulation of excess body fat can reduce cancer risk. For most people, maintaining a healthy body weight can be achieved by moving more and eating well.

Consider physical activities such as brisk walking, biking, hiking, jogging or dancing for at least 30 minutes every day. Find ways of incorporating physical activity in your daily schedule. First, break it up to fit it in whenever you can. Three 10-minute walks are as beneficial as a single 30-minute walk. Second, seize every opportunity to add aerobic activities into your day such as parking in the farthest spot and taking the stairs instead of the elevator. Third, find a way to keep your physical activity fun. The more you enjoy it, the more likely you are to stick with it.

Eat smart by choosing a variety of foods especially vegetables, fruits, whole grains, beans and nuts. Most plant foods are low in calories, which makes them particularly useful in managing body weight. Plant foods also tend to contain significant amounts of vitamins, minerals, fiber and phytochemicals that strengthen the immune systems, reduce inflammation, and promote the elimination of potential carcinogens from the body.

Evidence is mounting that the constituents of many plant foods interact to reduce cancer risk. For example, the combined anticancer activity of cranberry and apple has been shown to be much greater than each when consumed individually. The American Institute for Cancer Research, or AICR, recommends limiting consumption of red and processed meats to 18 ounces (cooked weight) per week? That's no more than six 3-ounce servings weekly. A 3-ounce serving is the size of a deck of cards. This AICR-recommendation limits exposure to potential carcinogens in meats and also those produced when meats are cooked at high temperatures.

If you’re currently at a healthy weight, you’re already one step ahead of the game. To stay at a healthy weight, it’s worth doing a little planning now.

Or maybe you are overweight but aren’t ready to lose weight yet. If this is the case, preventing further weight gain is a worthy goal.

As people age, their body composition gradually shifts — the proportion of muscle decreases and the proportion of fat increases. This shift slows their metabolism, making it easier to gain weight. In addition, some people become less physically active as they get older, increasing the risk of weight gain.

The good news is that weight gain can be prevented by choosing a lifestyle that includes good eating habits and daily physical activity. By avoiding weight gain, you avoid higher risks of many chronic diseases, such as heart disease, stroke, type 2 diabetes, high blood pressure, osteoarthritis, and some forms of cancer.

Choosing an Eating Plan to Prevent Weight Gain

So, how do you choose a healthful eating plan that will enable you to maintain your current weight? The goal is to make a habit out of choosing foods that are nutritious and healthful. 

If your goal is to prevent weight gain, choose foods that supply the appropriate number of calories to maintain your weight. This number varies from person to person. It depends on many factors, including your height, weight, age, sex, and activity level. 

Get Moving!

In addition to a healthy eating plan, an active lifestyle will help you maintain your weight. Regular physical activity can reduce your risk for many chronic diseases and help keep your body healthy and strong. This makes it more likely you’ll maintain your weight.

Although physical activity is an integral part of weight management, it’s also a vital part of health in general. Regular physical activity can reduce your risk for many chronic diseases and it can help keep your body healthy and strong.

Self-monitoring

You may also find it helpful to weigh yourself on a regular basis. If you see a few pounds creeping on, take the time to examine your lifestyle. With these strategies, you make it more likely that you’ll catch small weight gains more quickly.

Ask yourself—

• Has my activity level changed? Use a diary to track your physical activity.
• Am I eating more than usual? Keeping a food diary for a few days may make you more aware of your eating choices.

If you ask yourself these questions and find that you’ve decreased your activity level or made some poor food choices, make a commitment to yourself to get back on track. If you find that you’ve decreased your activity level or made some poor food choices, make a commitment to yourself to get back on track.

Achieving healthy weight loss isn’t about a “diet” or “program” but a lifestyle with healthy eating patterns, regular physical activity, and stress management. Medications taken for other conditions may also make it harder to lose weight. If you are concerned about your weight or have questions about your medications, talk with your health care provider.

When you’re trying to lose weight, it’s natural to want it to happen very quickly. But people with gradual and steady weight loss (about 1 to 2 pounds per week) are more likely to keep the weight off.

Once you’ve achieved a healthy weight, rely on healthy eating and physical activity to help maintain health over the long term.

Losing weight isn’t easy, and it takes commitment. But if you’re ready to get started, we’ve got a step-by-step guide to help get you on the road to weight loss and better health. Before starting on the guide, it’s important to approach the changes with self-compassion and to understand your readiness and motivation. Creating a supportive environment, both physically and with the people in your life, can help you achieve your goals.

Even modest weight loss can mean big benefits

Even a modest weight loss of 5% to 10% of your total body weight is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.

For example, if you weigh 200 pounds, a 5% weight loss is 10 pounds, bringing your weight down to 190 pounds. While this weight may still be in the “overweight” or “obesity” range, this modest weight loss can decrease your risk for chronic diseases related to obesity.

So even if the overall goal seems large, see it as a journey rather than a final destination. You’ll learn new eating and physical activity habits that will help you live a healthier lifestyle. These habits can help you maintain your weight loss over time.

Losing Weight: Getting Started

Losing weight takes commitment and a well-thought-out plan. Getting started on your weight loss journey means changing your lifestyle to eat a variety of healthy foods, get regular physical activity, get enough sleep, and manage stress.

Here’s a step-by-step guide to getting started.

Step 1: Make a commitment.

Making the decision to lose weight, change your lifestyle, and become healthier is a big step. Start  by making a commitment to yourself.

Whether you have a family history of heart disease, want to see your kids get married, or  want to feel better in your clothes, writing down the reasons you want to lose weight can help confirm your commitment to yourself. Post these reasons where they serve as a daily reminder of why you want to make this change.

Step 2: Take stock of where you are.

Ask your health care provider to evaluate your height, weight, and any weight-related risk factors you may have. Depending on your weight category and risk assessments, your health care provider can offer resources to support a healthy weight, including referral to a registered dietitian and other clinical or community programs, FDA-approved medications or devices, or surgery. Ask for a follow-up appointment to monitor changes in your weight or any related health conditions.

Write down everything you eat for a few days in a food diary. By doing this, you become more aware of what you are eating and when you are eating. This awareness can help you avoid mindless eating. Tracking physical activity, sleep, and emotions along with the food diary can be help you understand current habits and stressors while also identifying areas where you can start making changes.

Next, examine your lifestyle. Identify things that might pose challenges to your weight loss efforts. For example, does your work or travel schedule make it hard to get enough physical activity? Do you find yourself eating sugary foods because that’s what you buy for your kids? Do your coworkers often bring high-calorie items, such as doughnuts, to the workplace to share with everyone? Think through things you can do to help overcome these challenges.

Step 3: Set realistic goals.

Set some short-term goals and reward your efforts along the way. Maybe your long-term goal is to lose 40 pounds and to control your high blood pressure. Then some short-term eating and physical activity goals might be to  drink water instead of sugary beverages, take a 15-minute walk in the evenings, or have a salad or vegetable with supper.

Focus on two or three goals at a time. Effective goals are —

• Specific
• Realistic
• Forgiving (less than perfect)

For example, “exercise more” is not a specific goal. But if you say, “I will walk 15 minutes, 3 days a week for the first week,” you are setting a specific and realistic goal for the first week.

Remember, small changes every day can lead to big results in the long run. Also remember that realistic goals are achievable goals. By achieving your short-term goals day-by-day, you’ll feel good about your progress and be motivated to continue. Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated.

Being realistic also means expecting occasional setbacks. Setbacks happen for many reasons—maybe the holidays, longer work hours, or another life change. When setbacks happen, get back on track as quickly as possible. Also take some time to think about how you could prevent setbacks in similar future situations.

Keep in mind everyone is different—what works for someone else might not be right for you. Just because your neighbor lost weight by taking up running, doesn’t mean running is the best option for you. Try a variety of activities such as walking, swimming, tennis, or group exercise classes. See what you enjoy most and can fit into your life. These activities will be easier to stick with over the long term.

Step 4: Identify resources for information and support.

Find family members or friends who will support your weight loss efforts. Making lifestyle changes can feel easier when you have others you can talk to and rely on for support. You might have coworkers or neighbors with similar goals, and together you can share healthy recipes and plan group physical activities

Joining a weight loss group or visiting a health care professional such as a registered dietitian can help.

Step 5: Continually “check in” with yourself to monitor your progress.

Revisit the goals you set for yourself in Step 3 and evaluate your progress regularly. If your goal is to walk each morning but you have trouble fitting it in before work, see if you can shift your work hours or if you can walk at lunchtime or after work. Evaluate which parts of your plan are working well and which ones need tweaking. Then rewrite your goals and plan accordingly.

If you are consistently achieving a particular goal, add a new goal to help you continue on your pathway to success.

Reward yourself for your successes! Recognize when you’re meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of freshly picked flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health.

Why is physical activity important?

Regular physical activity provides immediate and long-term health benefits. Being physically active can improve your brain health, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

Physical activity also helps:

• Improve sleep quality.
• Reduce high blood pressure.
• Reduce risk for type 2 diabetes, heart attack, stroke, and several forms of cancer.
• Reduce arthritis pain and associated disability.
• Reduce risk for osteoporosis and falls.
• Reduce symptoms of depression and anxiety.

In addition, physical activity is important if you are trying to lose weight or maintain a healthy weight.

• When losing weight, more physical activity increases the number of calories your body uses for energy. Using calories through physical activity, combined with reducing the calories you eat, creates a calorie deficit that results in weight loss.
• Most weight loss occurs from decreasing caloric intake. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity.
• Most importantly, physical activity reduces risks of cardiovascular disease and diabetes beyond that produced by weight reduction alone.

How much physical activity do I need?

To maintain your weight: Work your way up to 150 minutes of moderate-intensity aerobic activity each week. This could be brisk walking 30 minutes a day, 5 days a week. Or you could do 75 minutes of vigorous-intensity aerobic activity each week, such as swimming laps.

The exact amount of physical activity needed to maintain a healthy weight varies greatly from person to person. You may need more than the equivalent of 150 minutes of moderate-intensity activity a week to maintain your weight.

To lose weight and keep it off: You will need a high amount of physical activity unless you also adjust your diet to reduce the number of calories you eat and drink. Getting to and staying at a healthy weight requires both regular physical activity and a healthy eating plan.

What do moderate- and vigorous-intensity mean?

Moderate: While performing the physical activity, if your breathing and heart rate is noticeably faster but you can still carry on a conversation — it’s probably moderately intense. Examples include:

• Walking briskly (a 15-minute mile).
• Light yard work (raking/bagging leaves or using a lawn mower).
• Light snow shoveling.
• Actively playing with children.
• Biking at a casual pace.

Vigorous: If your heart rate is increased substantially and you are breathing too hard and fast to have a conversation, it’s probably vigorously intense. Examples include:

• Jogging/running.
• Swimming laps.
• Rollerblading/inline skating at a brisk pace.
• Cross-country skiing.
• Most competitive sports (football, basketball, or soccer).
• Jumping rope.

How many calories are used in typical activities?

The following table shows calories used in common physical activities at both moderate and vigorous levels.

An eating plan that helps promote health and manage your weight includes a variety of healthy foods. Add an array of colors to your plate and think of it as eating the rainbow. Dark, leafy greens, oranges, and tomatoes—even fresh herbs—are loaded with vitamins, fiber, and minerals. Adding frozen peppers, broccoli, or onions to stews and omelets gives them a quick and convenient boost of color and nutrients.

According to the Dietary Guidelines for Americans 2020–2025, a healthy eating plan:

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
• Includes a variety of protein foods such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds.
• Is low in added sugars, sodium, saturated fats, trans fats, and cholesterol.
• Stays within your daily calorie needs

USDA’s MyPlate Plan can help you identify what and how much to eat from the different food groups while staying within your recommended calorie allowance. 

Fruit

Fresh, frozen, or canned fruits are great choices. Try fruits beyond apples and bananas such as mango, pineapple or kiwi fruit. When fresh fruit is not in season, try a frozen, canned, or dried variety. Be aware that dried and canned fruit may contain added sugars or syrups. Choose canned varieties of fruit packed in water or in its own juice.

Vegetables

Fresh, frozen, or canned fruits are great choices. Try fruits beyond apples and bananas such as mango, pineapple or kiwi fruit. When fresh fruit is not in season, try a frozen, canned, or dried variety. Be aware that dried and canned fruit may contain added sugars or syrups. Choose canned varieties of fruit packed in water or in its own juice.

Calcium-rich foods

In addition to fat-free and low-fat milk, consider low-fat and fat-free yogurts without added sugars. These come in a variety of flavors and can be a great dessert substitute.

Meats

If your favorite recipe calls for frying fish or breaded chicken, try healthier variations by baking or grilling. Maybe even try dry beans in place of meats. Ask friends and search the internet and magazines for recipes with fewer calories ― you might be surprised to find you have a new favorite dish!

Comfort Foods

You can still enjoy your favorite foods, even if they are high in calories, fat or added sugars. The key is eating them only once in a while.

Some general tips for comfort foods:

• Eat them less often. If you normally eat these foods every day, cut back to once a week or once a month.
• Eat smaller amounts. If your favorite higher-calorie food is a chocolate bar, have a smaller size or only half a bar.
• Try a lower-calorie version. Use lower-calorie ingredients or prepare food differently. For example, if your macaroni and cheese recipe includes whole milk, butter, and full-fat cheese, try remaking it with non-fat milk, less butter, low-fat cheese, fresh spinach and tomatoes. Just remember to not increase your portion size.

Your weight may be affecting you more than you may think.

Even a few extra pounds each year can affect your quality of life. There are many benefits to achieving and maintaining a healthy weight that will improve your health and life in the short-term. These include:

• If you are overweight or obese, losing weight and being physically active can help you control your blood sugar levels.
• Weight loss of at least 5 percent of your body weight may decrease stress on your knees, hips, and lower back.
• Weight loss often improves sleep apnea.

Not only can extra weight cause joint pain, it can lead to serious chronic diseases. If you are overweight or obese, losing just 5 to 10 percent of your weight can lower your chances of developing heart disease, type 2 diabetes, or having a stroke. Other long-term health benefits of having a healthy weight include:

• Reducing your risk of developing some forms of cancer.
• Lowering your risk for developing gallstones and fatty liver disease. 

Losing weight can improve your lifestyle.

Setting goals and making small changes to your lifestyle to balance the calories you consume through healthy eating with those you use in physical activity is an effective way to manage your weight. Losing even a few pounds can make a big difference to your health now and later. Slow and steady weight loss of one-half to two pounds per week, and not more than three pounds per week, is the safest way to lose weight.

• Wouldn't you like to drop that extra weight and stop picking up more? Take the first step by making a plan to begin shedding those extra pounds.
• Eating right is an important part of a healthy lifestyle. Learn how to reduce calories, control your portions, and plan nutritious, balanced meals that can give you the energy you need to do the things you love most.
• Staying active is a great way to improve your lifestyle. Even making small changes to your routine like incorporating 30 minutes of moderate physical activity at least 5 days a week can have a big impact on your health. Learn how physical activity can help to improve your physical fitness, balance, and ability to do everyday activities.