Food and Fitness for a Healthy Weight << Staying Active and Eating Healthy << womenshealth.gov

About Food and Fitness for a Healthy Weight

You have probably heard the term "calorie" used a lot. When talking about food, a calorie is a unit of energy that the food supplies to your body. But when talking about physical activity, a calorie is a measure of the energy that your body uses in performing the activity.

Calorie balance is like a scale. To remain in balance and maintain your body weight, the calories you get from foods must be balanced by the calories you use in normal body functions and physical activity. If you eat more calories than you use, you gain weight. If you "burn up" more calories than you eat, you lose weight.

To find out if you're at a healthy weight for your height, find your Body Mass Index (BMI). Below are the BMI categories for adults:

Underweight = less than 18.5

Normal weight = 18.5-24.9

Overweight = 25-29.9

Obese = BMI of 30 or greater

If You Plan to Lose Weight

If your BMI is in the overweight or obese category, talk with your doctor or a registered dietitian about the best way for you to reach a healthy weight. In general, you want to stick with the MyPyramid plan and eat a variety of healthy foods so that you get all the nutrients your body needs. Aim to:

Eat more fruits, vegetables, and whole grains

Cut back on meats high in fat (like burgers and hot dogs), greasy fried foods, and sweets

Drink more water instead of sugary drinks like sodas

Be more physically active

The MyPyramid Plan web site can give you tips on how much of each type of food to eat and how much physical activity you should get in order to reach a healthy BMI.

Don't fall for fad diets that make you eat large or small amounts of a certain nutrient, such as no-carb diets or high-protein diets. Although you may lose weight, you'll probably gain it back as soon as you start eating normally again. In the meantime, you may not be getting all the vitamins, minerals, and other nutrients your body needs.

For people who are severely obese (BMI greater than 40) and cannot seem to lose weight by changing their eating and physical activity patterns, weight loss surgery may be an option. The most common type of weight loss surgery limits the amount of food that your stomach can hold. As a result, you can only eat a small amount of food at one time. Many people who have the surgery lose weight quickly. But you still need to adopt healthy eating and physical activity habits in order to keep the weight off. Also, like all surgeries, weight loss surgery has risks and may involve complications.

Additional Resources

Publications

Aim For A Healthy Weight! - These guidelines from the National Heart, Lung, and Blood Institute present a new approach for assessing whether someone is overweight or obese. They also establish principles of safe and effective weight loss. Calculate your obesity risk online. If you need to lose weight or need help maintaining your current weight, there are items to help you get started, including recipes, shopping tips, and advice on choosing an exercise program.

http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/patmats.htm

Calculate Your Body Mass Index - The Body Mass Index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women. Enter your weight and height to find your BMI. The BMI tables will help you determine whether you are underweight, normal weight, overweight, or obese.

http://www.nhlbisupport.com/bmi/

Choosing a Safe and Successful Weight-Loss Program - This publication provides information on how to design a responsible and safe weight-loss program. It also gives advice on how to make weight control a life-long effort.

http://win.niddk.nih.gov/publications/choosing.htm

Fit and Fabulous as You Mature - This easy-to-read publication explains why obesity is a health problem for aging Americans. It discusses the benefits of physical activity and the health risks of poor diet and a sedentary lifestyle. It also gives tips for how to become more active and eat better.

http://win.niddk.nih.gov/publications/mature.htm

Frequently Asked Questions - Obesity and Weight Loss - This fact sheet defines obesity and explains some of the factors that contribute to becoming overweight or obese. It provides statistics on how many women are obese, explains the serious health problems associated with obesity, and how obese women can lose weight and improve their health.

http://www.womenshealth.gov/faq/weightloss.htm

Guide to Behavior Change - If you are overweight, these behavioral changes from the National Heart, Lung, and Blood Institute will reduce your risk for health problems including, diabetes, high blood pressure, high cholesterol and triglycerides, arthritis, gall bladder disease, gynecologic problems, some cancers, and lung problems.

http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/behavior.htm

Just Enough for You: About Food Portions - This booklet contains information on the difference between a portion and a serving. It also includes tips on how to control portion size at home and when eating out.

http://win.niddk.nih.gov/publications/just_enough.htm

Losing Weight: More Than Counting Calories - This article provides information that can help you understand Body Mass Index, how to read and interpret food labels, and how to select a healthy weight-loss plan.

http://www.fda.gov/fdac/features/2002/102_fat.html

Sugar Substitutes: Americans Opt for Sweetness and Lite - This report from the U.S. Food and Drug Administration explains how many people are using sugar substitutes and the controversy that surrounds these compounds. Sugar substitutes include saccharin, aspartame, acesulfame-K, and sucralose.

http://www.fda.gov/fdac/features/1999/699_sugar.html

Very Low Calorie Diets - This fact sheet presents information on commercially prepared formulas to promote rapid weight loss in patients who are obese. These formulas, usually liquid shakes or bars, replace all food intake for several weeks or months.

http://win.niddk.nih.gov/publications/low_calorie.htm

Weight and Waist Measurement: Tools for Adults - This fact sheet gives information on how you can use Body Mass Index and waist circumference to determine if you are at risk for weight-related health problems, such as heart disease or type 2 diabetes.

http://win.niddk.nih.gov/publications/tools.htm

Weight Cycling - This fact sheet discusses weight cycling, the repeated loss and regain of body weight. When weight cycling is the result of dieting, it is often called "yo-yo" dieting. This fact sheet explains the effects of weight cycling on the body and a person's risk for diseases, such as type 2 diabetes, heart disease, high blood pressure, stroke, arthritis, and gallbladder disease.

http://win.niddk.nih.gov/publications/cycling.htm

Weight Loss For Life - This publication contains information about diet and the various types of weight-loss programs to help individuals decide what's best for their needs.

http://win.niddk.nih.gov/publications/for_life.htm

Weight-loss and Nutrition Myths - This publication provides the reader with information on how to lose weight and maintain a well-balanced diet. It also debunks many popular myths about dieting and weight loss.

http://win.niddk.nih.gov/publications/myths.htm

Organizations

= Indicates Federal Resources

Content last updated June 17, 2008.