Consuming healthy foods, beverages, and snacks, and getting regular physical activity may help you reach and maintain a healthy body weight. Making suitable lifestyle choices may also help men and women prevent some health issues. Also, presetting healthy eating and physical activity goals may help you improve your health.
Here’s a quick overview of some ways to eat better and be more active.
- Choose whole grains more often. Try whole-wheat bread and pasta, oatmeal, or brown rice.
- Select a mix of colorful vegetables. Vegetables of different colors provide a variety of nutrients. Try collards, kale, spinach, squash, sweet potatoes, and tomatoes.
- At restaurants, eat only half of your meal and take the rest home.
- Walk-in parks, around a track, or in your neighborhood with your family or friends.
- Make getting physical activity a priority.
- Try to do at least 150 minutes a week of moderate-intensity aerobic activity, like biking or brisk walking.
- If your time is limited, work in small amounts of activity throughout your day.
If it is tough to manage your weight, you are certainly not alone in today’s world. In fact, more than 39% of American adults have obesity. Excess weight may lead to heart disease, type 2 diabetes, kidney disease, and other chronic health problems. Setting goals to improve your health may help you lower the chances of developing weight-related health problems.
How can you tell if you are at a healthy weight?
Your body mass index (BMI) can help you determine if you are at a healthy weight, overweight, or have obesity. BMI is a measure based on your weight in relation to your height. You can use an online tool to calculate your BMI. A BMI of 18.5 to 24.9 is in a healthy range. A person with a BMI of 25 to 29.9 is considered overweight.
Someone with a BMI of 30 or greater is considered to have obesity. Another important measure is your waist size. Women with a waist size of more than 35 inches, and men with a waist size of more than 40 inches, may be more likely to develop health problems. Men are more likely than women to carry extra weight around their abdomen or belly. Excess fat, especially in the abdomen, may put people at risk for certain health problems, even if they have a normal weight.
What are some health risks of being overweight or having obesity?
Extra weight may increase your risk for the following conditions:
- type 2 diabetes
- heart disease and stroke
- high blood cholesterol
- high blood pressure
- kidney disease
- fatty liver disease
- problems with pregnancy
- certain types of cancer
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