To stay at a healthy weight, balance the calories you eat and drink with the calories you burn (use up). Calories are a measure of the energy in the foods you eat. To lose weight, you need to burn more calories than you eat.

A healthy diet and physical activity can help you control your weight. You burn more calories when you are physically active.

How do I know if I’m at a healthy weight?

Finding out your Body Mass Index (BMI) is an easy way to learn if you are at a healthy weight. Use this Body Mass Index (BMI) calculator to find out your BMI and what it means for you.

If you are overweight and have heart disease risk factors like high blood pressure or high cholesterol, or if you are obese, try to lose weight. You can lose weight by eating fewer calories and getting more physical activity. 
If you are at a healthy weight, or if you are overweight but don’t have any heart disease risk factors, keep getting regular physical activity and eating the right number of calories to stay at the same weight.
If you think you might be underweight, talk to your doctor or nurse about how to gain weight in a healthy way. 

How do I know if I’m eating the right number of calories?

To lose weight, try cutting back by 500 to 750 calories each day. 

What can losing weight do for me?

Being overweight or obese can raise your risk for serious health conditions like:

Type 2 diabetes
Heart disease
High blood pressure

Losing weight can:
Lower your blood pressure
Lower your blood sugar
Raise your HDL (good) cholesterol
Lower your LDL (bad) cholesterol
You may start to see these health benefits by losing just 5 to 10 percent of your body weight. For example, if you weigh 200 pounds, this would mean losing 10 to 20 pounds.

Take Action!
Start by making a promise to eat well, move more, and get support from family and friends. 

Set realistic goals.
If you need to lose weight, do it slowly over time. Start out by setting small goals, like:

Get a good diary, write your target goals, cut your food intake, measure your weight. 
What you eat
When you eat
Where you eat
How much you eat
Your physical activity
How you are feeling
Get this activity written down in your diary. 

Get more physical activity.
Remember that to lose weight, you need to burn more calories than you eat. Get active to balance the calories you take in with the calories you use.

Aim for at least 2 hours and 30 minutes of aerobic physical activity a week. For example, try going for a trek. 
Try to do aerobic activity for 30 minutes 5 times a week.
Do muscle-strengthening activities twice a week. Try lifting weights or doing push-ups.
Even some physical activity is better than none. If you don’t have time for 30 minutes of activity, get moving for shorter 10-minutes periods throughout the day.

How much activity you need will depend on your weight goals. You may need to do 5 hours of moderate-intensity activity a week to meet your goals.

Eat healthy.
Eating healthy is good for your overall health. Making healthy food choices that are lower in calories can also help you manage your weight.

I hope this helps


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