Healthy Weight

More than two-thirds of American adults are considered overweight or obese. Excess weight may lead to heart disease and diabetes. Creating and following plans for healthy eating and physical activity may help you improve your health.

What is a healthy weight?

Body mass index (BMI) is one way to tell whether you are at a healthy weight, overweight, or obese. It measures your weight in relation to your height.

A BMI of 18.5 to 24.9 is in the healthy range. A person with a BMI of 25 to 29.9 is considered overweight, and someone with a BMI of 30 or greater is considered obese.

Go to the tip sheet to find a BMI table you can use to find your BMI score. You may also check the Additional Links section section for a link to an online tool for measuring BMI.

Another way to find out if you are at risk for health problems caused by overweight and obesity is to measure your waist. If you are a woman and your waist is more than 35 inches, or if you are a man and your waist is more than 40 inches, your risk of disease may be higher.

What are the health risks of being overweight or obese?

Extra weight may increase your risk for

• type 2 diabetes
• heart disease and stroke
• high blood cholesterol
• high blood pressure
• kidney disease
• non-alcoholic fatty liver disease (a fat buildup in the livers of people who drink little or no alcohol)
• problems with pregnancy (see box)
• certain cancers

Why do people become overweight?

Over time, if you eat and drink more calories than your body uses or "burns off," your body may store the extra energy, leading to weight gain. Many factors may play a part in weight gain.

Healthy Eating

Paying attention to what, when, how often, and how much you eat can be the first step to helping you eat better.

What kinds of foods should I eat?

Every 5 years the Government releases dietary guidelines that recommend what kinds of food to eat and to limit so you can have a healthy eating plan.

Nutrients—like vitamins, minerals, and dietary fiber—nourish our bodies by giving them what they need to be healthy. The guidelines advise adults to eat the following foods because they are rich in nutrients:

• fruits and vegetables
• whole grains, like oatmeal, whole-wheat bread, and brown rice
• seafood, lean meats, poultry, and eggs
• fat-free or low-fat milk and cheese, or substitutes (like soy or rice milk) that are high in vitamin D and calcium
• beans, nuts, and seeds

How can I follow a healthy eating plan?

These tips may help you stay on track with your plan to eat better:

• Have low-fat, low-sugar snacks on hand. Whether you are at home, at work, or on the go, healthy snacks may help to combat hunger and prevent overeating.
• Select a mix of colorful vegetables each day. Choose dark leafy greens, such as spinach, kale, collards, and mustard greens, and reds and oranges such as carrots, sweet potatoes, red peppers, and tomatoes.
• Eat breakfast every day. People who eat breakfast are less likely to overeat later in the day.
• Choose whole grains more often.Try whole-grain breads and pastas, oatmeal, brown rice, or bulgur.
• Choose fresh fruit more often than fruit juice.Fruit juice has little or no fiber, the calories may be high, and many juices have added sugar.
• Use fats and oils sparingly. Olive, canola, and peanut oils; avocados; nuts and seeds; olives; and fish provide heart-healthy fat as well as vitamins and minerals.
• Limit foods and beverages that are high in sugar.

What if I need to lose weight?

What defines a healthy weight varies from person to person. Ask your health care provider about what a healthy weight is for you.

If you are overweight or are experiencing health problems linked to overweight or obesity, ask your health care provider if a modest weight loss would be helpful. A weight loss of 5 to 7 percent of your body weight over 6 months or longer has been shown to improve health.