KEY POINTS
• If you want to lose weight, making a specific plan can help.
• Healthy weight loss includes a lifestyle with healthy eating patterns, regular physical activity, enough sleep, and stress management.
• The five steps on this page can help you get started.
OVERVIEW
A lifestyle with good nutrition, regular physical activity, stress management, and enough sleep supports a healthy weight. People who lose weight at a gradual, steady pace—about 1 to 2 pounds a week—are more likely to keep the weight off than people who lose weight quicker.
Factors, such as medicines, medical conditions, stress, genes, hormones, environment, and age can also affect weight management.
If you're concerned about your weight or have questions about your medications, talk with your health care provider. When you are ready to get started, explore these five steps to guide you to a healthier weight.
STEP 1: UNDERSTAND YOUR "WHY"
Consider why you want to lose weight, whether it's because heart disease runs in your family or you want to be more physically active. Writing down your reasons will help you stay focused on your goal. Place your reasons where you can see them daily to remind yourself why you want to make this change.
EVEN MODEST WEIGHT LOSS HELPS
If you are not at a healthy weight, even modest weight loss can help improve your blood pressure, cholesterol, and blood sugar levels. For example, a 5% weight reduction for a person who weighs 200 pounds is 10 pounds. This change could lower the risk for some chronic diseases such as heart disease, prediabetes, and type 2 diabetes.
STEP 2: TRACK WHERE YOU ARE
Tracking where you are now helps to identify how you want to improve your health. You can start by tracking your nutrition, physical activity, and sleep. Write down or use an app to track:
• Nutrition: Include everything you consume for a few days in a food and beverage diary. This will help you see what you eat and drink and consider how to make small changes.
• Physical activity: Include time of day, what activity you did, and duration in a physical activity diary.
• Sleep: Include the hours of sleep you get. The amount you need changes as you age.
• Stress: Include healthy ways you are reducing your stress.
• Other wellness factors you can track include how you are feeling when you eat and drink and are active, and lifestyle challenges. To track lifestyle challenges, you can ask yourself questions like the ones included in the table below. If you answer yes, consider ways to overcome those challenges.
Does your work schedule make it hard to be physically active?
- Walk to work or take public transportation.
- Take walk breaks at work.
- Ask a coworker to join you for a walk at lunch or after work.
Do you eat sugary foods because that's what you buy for your kids?
- Have fruits and vegetables on hand to quickly grab.
- Bring the family together to create healthier changes for everyone at home.
- Plan meals ahead of time.
Do your coworkers bring in treats to share?
- Bring healthier snacks to share with your coworkers.
- Start a wellness committee at work to promote healthier eating among your coworkers.
- Meet with human resources to discuss having the workplace offer healthier options.
Do you feel tired because you are not getting enough sleep?
- Set regular bed and wake times.
- Avoid caffeine in the afternoon and evening.
- Turn off electronic devices at least 30 minutes before bedtime.