How can I lower my risk of having health problems related to overweight and obesity?

How can I lower my risk of having health problems related to overweight and obesity?

If you are considered to be overweight, losing as little as 5 percent of your body weight may lower your risk for several diseases, including heart disease and type 2 diabetes. If you weigh 200 pounds, this means losing 10 pounds. Slow and steady weight loss of 1/2 to 2 pounds per week, and not more than 3 pounds per week, is the safest way to lose weight.

Federal guidelines on physical activity recommend that you get at least 150 minutes a week of moderate aerobic activity (like biking or brisk walking). To lose weight, or to maintain weight loss, you may need to be active for up to 300 minutes per week. You also need to do activities to strengthen muscles (like push-ups or sit-ups) at least twice a week.

Federal dietary guidelines and the MyPlate website recommend many tips for healthy eating that may also help you control your weight. Here are a few examples:

  • Make half of your plate fruits and vegetables.
  • Replace unrefined grains (white bread, pasta, white rice) with whole-grain options (whole wheat bread, brown rice, oatmeal).
  • Enjoy lean sources of protein, such as lean meats, seafood, beans and peas, soy, nuts, and seeds.

Source: http://win.niddk.nih.gov/publications/health_risks.htm#k