Weight Loss: Practical Tips

People become overweight or obese for many reasons. Weight issues can run in families. They can be caused by unhealthy behaviors and a person's environment. Certain health problems and medicines can also lead to unwanted weight gain.

There are some simple things you can do to reach and maintain a healthy weight:

• Avoid sweet drinks. These include regular soft drinks, fruit juices, fruit drinks, energy drinks, sweetened iced tea, and flavored milk.
• Avoid fast foods. Fast foods such as french fries, hamburgers, chicken nuggets, and pizza are high in calories and can cause weight gain.
• Eat a healthy breakfast. People who skip breakfast tend to weigh more.
• Don't watch more than two hours of television per day.
• Chew sugar-free gum between meals to cut down on snacking.
• Avoid grocery shopping when you're hungry.
• Pack a healthy lunch instead of eating out to control what and how much you eat.
• Eat a lot of fruits and vegetables. Aim for about 2 cups of fruit and 2 to 3 cups of vegetables daily.
• Be more active. Small changes in physical activity can easily be added to your daily routine. For example, take the stairs instead of elevators, or park farther away from a store's entrance when you go shopping.
• Take a walk with your family. A daily walk is a great way to get exercise and to catch up on the day's events.

American Heart Association

• Tips for Talking to Healthcare Professionals Web site: http://www.americanheart.org/presenter.jhtml?identifier=113

National Institutes of Health

• Your Game Plan (eating healthy and exercising) Web site: http://www.ndep.nih.gov/media/GP_Booklet.pdf

• Eating Healthy When Dining Out Web site: http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/dine_out.htm

• Healthier Eating While Saving Money Web site: http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/tip_saving.pdf

• Weight-control Information Network Web site: http://www.win.niddk.nih.gov/publications/index.htm