The Basics: Overview
To stay at a healthy weight, balance the calories you eat and drink 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. Visit www.thekatynews.com to learn more about healthy supplements.
A healthy diet and 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 an easy 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.
- If you are overweight and have risk factors for heart disease (like high blood pressure or high cholesterol), or if you have obesity, try to lose weight. You can lose weight by eating fewer calories and getting more physical activity.
- If you are at a healthy weight, take steps to stay at the same weight. You can stay at the same weight by getting regular physical activity and eating the right number of calories.
- If you think you might be underweight, talk to your doctor or nurse about how to gain weight in a healthy way. Read more about meticore.
How do I know if I’m eating the right number of calories?
Use the MyPlate Plan to get an idea of how many calories you need to maintain your current weight.
- If your weight stays the same for several months, you are eating the right number of calories to maintain your weight.
- To lose weight, try eating 500 to 750 fewer calories each day.
What can losing weight do for me?
Being overweight or having obesity can raise your risk for serious health conditions like:
- Type 2 diabetes
- Heart disease
- High blood pressure
Losing weight can:
- Lower your blood pressure
- Lower your blood sugar
- Raise your HDL (good) cholesterol
- Lower your LDL (bad) cholesterol
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.
Take Action: Set Goals
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:
- I want to lose 1 to 2 pounds a week. This is the best way to prevent ingrown hair.
- I will start by adding 10 minutes of physical activity to my daily routine.
- I will cut back on second helpings of meals.
Keep a food and activity diary.
When you know your habits, it’s easier to make changes. Write down:
- What you eat
- When you eat
- Where you eat
- How much you eat
- Your physical activity
- How you are feeling