Preventing Health Risks of Being Overweight

Staying at a healthy body weight is important to your overall health. Your healthy body weight depends on your age, sex, and height. If you're overweight, you may be at risk for health problems.

You can make changes to your diet and daily life to prevent these risks. You may want to work with a health care provider or an expert in healthy eating called a dietitian to make these changes.

How can being overweight affect me?

• Joint or bone problems. These can make it painful or hard for you to play sports or do things you like.
• Heart disease.
• Diabetes.
• Some types of cancer.
• Stroke.

• Manage stress.
• Feel better mentally.
• Connect with friends and family.

What can increase my risk?

• Other people in your family are also overweight.
• You live in a place without much access to:
  • Parks, recreation centers, or sidewalks.
  • Healthy food choices, such as grocery stores and farmers' markets.

What can I do to prevent the health risks of being overweight?

Nutrition

• Eat only as much as your body needs.
  • In most cases, this is about 2,000 calories a day. But the exact amount depends on your height, sex, and activity level.
  • Ask your provider how many calories you should have each day.
  • Eating more than your body needs can cause you to become overweight.
• Eat slowly. Stop eating when you feel full.
• Choose healthy foods. These include:
  • Fruits and vegetables.
  • Low-fat (lean) meats.
  • Low-fat dairy products.
  • High-fiber foods, such as whole grains and beans.
  • Healthy snacks, like:
    • Vegetable sticks.
    • A piece of fruit.
    • A small amount of yogurt or cheese.
• Avoid foods and drinks that are high in sugar, salt, saturated fat, or trans fat. These include:
  • Many desserts, such as candy, cookies, and ice cream.
  • Soda.
  • Fried foods.
  • Processed meats, such as hot dogs and sausages.
  • Prepackaged snack foods.

Lifestyle

• Exercise for at least 150 minutes a week, or as told. This can help prevent weight gain.
  • Choose exercises that take some effort, such as brisk walking.
  • Spread out your exercise. Exercise 30 minutes 5 days a week, or in short 10-minutes bursts a few times a day.
• Find other ways to stay active and burn calories. These ways may include:
  • Yard work.
  • Hobbies that take some physical effort.
• Get at least 8 hours of sleep each night. When you're well rested, you're more likely to be active and make healthy choices during the day. To sleep better:
  • Try to go to bed and wake up at about the same time each day.
  • Keep your bedroom dark, quiet, and cool.
  • Make sure your bed is comfortable.
  • Avoid watching TV or working out for at least an hour before bedtime.

Where to find support

• Your provider or a dietitian.
• Weight loss support groups. These may be online or in-person.

Where to find more information

• MyPlate: choosemyplate.gov
  • This online tool can give you specific ideas about which foods to eat each day.
• The Centers for Disease Control and Prevention (CDC): cdc.gov/healthyweight
  • This link gives tips about how to manage your weight and stay more active.