How to Get Started On Weight Management
If you are overweight or obese, you should work with your doctor to decide on a healthy weight for you.
It's important to try to lose weight because weighing too much may increase your risk for developing many health problems:
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Type 2 diabetes
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Heart disease and stroke
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Cancer
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Sleep apnea
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Osteoarthritis
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Gallbladder disease
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Fatty liver disease
You can lower your health risks by losing as little as 10 to 20 pounds.
Are you overweight?
Your doctor uses three measures to determine whether you are overweight or obese:
BMI
BMI indicates how much body fat you have. The National Heart, Lung and Blood Institute has set these BMI categories:
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BMI of less than 18.5 is considered underweight
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BMI of 18.5 to 24.9 is considered normal
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BMI of 25 to 29.9 is considered overweight
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BMI of 30 or greater is considered obese
Waist circumference
A waist size of 40 inches or more for men and 35 inches or more for women may increase the risk for heart disease and other weight-related illnesses.
Associated conditions
High blood pressure, high cholesterol and high blood sugar are all conditions that often are caused by being overweight or obese. Having these conditions increases the risk for heart disease, stroke and diabetes.
Assessing your risk
Your health care provider can determine your risk for developing obesity-associated diseases. If you are at risk, losing 5 to 15 percent of your body weight may improve your health and quality of life, and prevent these health problems.
Set your long-term goal
Your goal doesn’t even have to be a specific weight. You may decide on a fitness goal (such as walking 10 miles a week), or a health goal (such as lowering your blood pressure). Choose a goal that is measurable, so you know when you’ve reached it.
Make an action plan
Your body weight is controlled by the number of calories you eat and the number of calories you use each day. To lose weight, you need to take in fewer calories than you use. You can do this by creating and following a plan for healthy eating and a plan for regular physical activity.
Be realistic
Habits don’t change overnight. Setting your goals too high can leave you feeling discouraged if you can’t reach them. Instead, choose one or two small changes you can make now. When you've made those, make a few more small changes. Taking small steps will help you stay on the path to success.
Track your progress
Write down your goals. Then, keep a daily record of your progress. Write down what you eat and how active you are. This record lets you look back on how much you’ve done. It may also help when you’re feeling frustrated. Reward yourself for success. Even if you don’t reach every goal, give yourself credit for what you do get done.
Get support
Encouragement from others can help make losing weight easier. Ask your family members and friends for support. They may even want to join you. Also look to your doctor, registered dietitian, and fitness professional for help. Your local hospital can give you more information about nutrition, exercise, and weight loss.