Watch your Weight
The Basics
To stay at a healthy weight, you need to balance the calories you eat with the calories you use up (or burn). To lose weight, you need to use more calories than you take in. A healthy diet and physical activity can help you reach your goal.
There is a right number of calories for you to eat each day. Use this tool to find the number of calories you need each day to maintain your current weight.
How do I Know if I am Overweight?
Finding out your body mass index (BMI) is the best way to learn if you are overweight or obese.
Enter your height and weight into this Body Mass Index (BMI) calculator to find out your BMI number and what it means for you.
The Benefits
If you are overweight or obese, losing just 10 pounds may lower your risk of:
- Type 2 diabetes
- Heart disease
- High blood pressure
- Early death
Plus, eating healthy and being physically active can give you more energy throughout the day. Getting more active and eating healthy foods can also help you:
- Lower your blood pressure
- Lower your blood sugar
- Raise your “good” cholesterol
- Lower your “bad” cholesterol
- Prevent heart and blood flow problems that can lead to heart disease and nerve damage
Take Action!
Make a promise to eat well, move more, and get support from family and friends. If you need to lose weight, do it slowly over time. Try losing 1–2 pounds per week.
Remember: to lose weight, you need to eat fewer calories than you burn.
Keep a Weight Diary
Write down:
- What you eat
- When you eat
- How much you eat
- Your physical activity
- Your weight
Use this weight-loss log [PDF - 2.3 KB] or make your own. When you know your habits, you will know what you want to change.
Get Active
Keep physically active to balance the calories you take in with the calories you use. Aim for 2 hours and 30 minutes of activity a week. One way to do this is to be active for 30 minutes 5 times a week. Be sure to exercise for at least 10 minutes at a time. In addition, do strengthening activities (like sit-ups or lifting weights) 2 days a week.