If you
are overweight, losing as little as 5 to 10 percent of your body weight
may improve many of the problems linked to being overweight, such as high
blood pressure and diabetes. For example, if you weigh 200 pounds and are
considered overweight on the weight-for-height chart, you would need to
lose 10 to 20 pounds. Even a small weight loss can improve your health.
Slow and steady weight loss of no more than 1 pound per week is the safest
way to lose weight. Very rapid weight loss can cause you to lose muscle
rather than fat. It also increases your chances of developing other
problems, such as gallstones, gout, and nutrient deficiencies. Making
long-term changes in your eating and physical activity habits is the best
way to lose weight and keep it off over time.
Eat Better: Whether you are trying to lose weight or maintain your weight,
you should take a look at your eating habits and try to improve them. Try
to eat a variety of foods, especially pasta, rice, bread, and other
whole-grain foods. You should also eat plenty of fruits and vegetables.
These foods will fill you up and are lower in calories than foods full of
oils or fats. For more information on healthy eating, see the Nutrition
and Your Health: Dietary Guidelines for Americans booklet that is
available from the Weight-control Information Network (WIN).
Increase Physical Activity: Making physical activity a part of your daily
life is an important way to help control your weight and lower your risk
for health problems. Spend less time in activities that use little energy
like watching television and playing video games and more time in physical
activities. Try to do at least 30 minutes of physical activity a day on
most days of the week. The activity does not have to be done all at once.
It can be done in short spurts--10 minutes here, 20 minutes there--as long
as it adds up to 30 minutes a day. Simple ways to become more physically
active include walking to the store or taking the stairs instead of the
elevator. See WIN's fact sheet
Physical Activity and Weight Control
for more information.
If you are not overweight but health problems related to being overweight
run in your family, it is important that you try to keep your weight
steady. If you have family members with weight-related health problems,
you are more likely to develop them yourself. If you are not sure of your
risk of developing a weight-related health problem, you should talk to
your health care provider.
The following organizations
have information and educational materials available to the public on
health problems associated with being overweight.
National Institute of
Arthritis and Musculoskeletal and Skin Diseases
P.O. Box AMS
9000 Rockville Pike
Bethesda, MD 20892
Tel: (301) 495-4484
Web:
www.nih.gov/niams/
National Cancer Institute
Office of Cancer Communications
Building 31, Room 10A16
9000 Rockville Pike
Bethesda, MD 20892
Tel: (800) 4-CANCER (4-226237)
E-mail:
cis@icicc.nci.nih.gov
Web:
www.nci.nih.gov
National Diabetes Information Clearinghouse
1 Information Way
Bethesda, MD 20892-3560
Tel: (301) 654-3327
Fax: (301) 907-8906
E-mail:
ndic@info.niddk.nih.gov
Web:
www.niddk.nih.gov/health/diabetes/diabetes.htm
National Digestive Diseases
Information Clearinghouse
2 Information Way
Bethesda, MD 20892-3570
Tel: (301) 654-3810
Fax: (301) 907-8906
E-mail:
nddic@info.niddk.nih.gov
Web:
www.niddk.nih.gov/health/digest/digest.htm
National Heart, Lung, and Blood Institute Information Center
P.O. Box 30105
Bethesda, MD 20824-0105
Tel: (301) 251-1222
Fax: (301) 251-1223
E-mail:
nhlbiic@dgsys.com
Web:
www.nhlbi.nih.gov/index.htm
Weight-control Information
Network
1 Win
Way
Bethesda, MD 20892-3665
Tel: (202) 828-1025 or 1-877-946-4627
Fax: (202) 828-1028
E-mail:
win@info.niddk.nih.gov
The
Weight-control Information Network (WIN) is a service of the National
Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of
the National Institutes of Health, under the U.S. Public Health Service.
Authorized by Congress (Public Law 103-43), WIN assembles and disseminates
to health professionals and the public information on weight control,
obesity, and nutritional disorders. WIN responds to requests for
information; develops, reviews, and distributes publications; and develops
communications strategies to encourage individuals to achieve and maintain
a healthy weight.
This content
is provided for informational purposes only and does not imply the
approval or recommendation by Weightloss.ms .
Always
consult a medical professional before significantly modifying your diet or
beginning an exercise program. |
