If I’m overweight, why should I lose weight?
Being overweight increases your risk of high blood pressure, heart disease, stroke, diabetes and some types of cancer. If you are overweight, losing just 5-10% of your weight and not losing any weight can reduce your risk of developing many of these diseases. Your health care provider can better understand whether you are at higher risk for health problems because of your weight.
What can I do to lose weight?
Changes to help you lose weight include:
Better understand your health
Healthy eating habits
Reward plan for completing your weight loss program
More physical activity
A weight loss diet includes the following:
Make smart choices from each food group, including fruits, vegetables, grains, dairy, meats, and fats.
Find a balance between how much you eat and how much you exercise.
Get the most nutrients from your calories. If you’re trying to lose weight, that usually means eating fewer calories and giving up certain foods. A weight loss diet should include adequate nutrients, a variety of satisfying foods, and low calories. The best thing to do is to make gradual changes to your eating habits and physical activity—changes you can continue for the rest of your life. A healthy diet helps you lose weight slowly but steadily so that you can maintain a healthy weight once you reach your goal. The best weight loss plan is one that fits your needs and food preferences. Ask your health care provider for a safe, healthy, and effective weight loss program.
What foods should I choose to lose weight?
A healthy eating plan is as follows.
Fruits, vegetables, whole grains and beans are emphasized
Includes fat-free or low-fat milk and dairy products
Include lean meats, poultry, fish, eggs or egg whites, nuts, seeds, and soy.
Low in saturated fat, trans fat, cholesterol, salt (sodium), and added sugar
Keep a food diary. Write immediately after eating. Using a small pocket journal may be helpful. Watching what you eat and drink can help you learn more about your eating patterns and eating habits.