Please note: This information was current at the time of publication but now may be out of date. This handout provides a general overview and may not apply to everyone. 

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Am Fam Physician. 2010;81(12):1456

See related article on management of obesity

What are some practical tips for weight loss?

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.

Where can I get more information about weight loss?

American Heart Association

National Institutes of Health

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