How to Prevent Unhealthy Weight Gain

Staying at a healthy weight is important to your overall health. When fat builds up in your body, you may become overweight or obese. Being overweight or obese increases your risk of developing certain health problems, such as heart disease, diabetes, sleeping problems, joint problems, and some types of cancer.

Unhealthy weight gain is often the result of making unhealthy food choices or not getting enough exercise. You can make changes to your lifestyle to prevent obesity and stay as healthy as possible.

What nutrition changes can be made?

• Eat only as much as your body needs. To do this:
  • Pay attention to signs that you are hungry or full. Stop eating as soon as you feel full.
  • If you feel hungry, try drinking water first before eating. Drink enough water so your urine is clear or pale yellow.
  • Eat smaller portions. Pay attention to portion sizes when eating out.
  • Look at serving sizes on food labels. Most foods contain more than one serving per container.
  • Eat the recommended number of calories for your gender and activity level. For most active people, a daily total of 2,000 calories is appropriate. If you are trying to lose weight or are not very active, you may need to eat fewer calories. Talk with your health care provider or a diet and nutrition specialist (dietitian) about how many calories you need each day.
• Choose healthy foods, such as:
  • Fruits and vegetables. At each meal, try to fill at least half of your plate with fruits and vegetables.
  • Whole grains, such as whole-wheat bread, brown rice, and quinoa.
  • Lean meats, such as chicken or fish.
  • Other healthy proteins, such as beans, eggs, or tofu.
  • Healthy fats, such as nuts, seeds, fatty fish, and olive oil.
  • Low-fat or fat-free dairy products.
• Check food labels, and avoid food and drinks that:
  • Are high in calories.
  • Have added sugar.
  • Are high in sodium.
  • Have saturated fats or trans fats.
• Cook foods in healthier ways, such as by baking, broiling, or grilling.
• Make a meal plan for the week, and shop with a grocery list to help you stay on track with your purchases. Try to avoid going to the grocery store when you are hungry.
• When grocery shopping, try to shop around the outside of the store first, where the fresh foods are. Doing this helps you to avoid prepackaged foods, which can be high in sugar, salt (sodium), and fat.

What lifestyle changes can be made?

• Exercise for 30 or more minutes on 5 or more days each week. Exercising may include brisk walking, yard work, biking, running, swimming, and team sports like basketball and soccer. Ask your health care provider which exercises are safe for you.
• Do muscle-strengthening activities, such as lifting weights or using resistance bands, on 2 or more days a week.
• Do not use any products that contain nicotine or tobacco, such as cigarettes and e-cigarettes. If you need help quitting, ask your health care provider.
• Limit alcohol intake to no more than 1 drink a day for nonpregnant women and 2 drinks a day for men. One drink equals 12 oz of beer, 5 oz of wine, or 1½ oz of hard liquor.
• Try to get 7–9 hours of sleep each night.

What other changes can be made?

• Keep a food and activity journal to keep track of:
  • What you ate and how many calories you had. Remember to count the calories in sauces, dressings, and side dishes.
  • Whether you were active, and what exercises you did.
  • Your calorie, weight, and activity goals.
• Check your weight regularly. Track any changes. If you notice you have gained weight, make changes to your diet or activity routine.
• Avoid taking weight-loss medicines or supplements. Talk to your health care provider before starting any new medicine or supplement.
• Talk to your health care provider before trying any new diet or exercise plan.

Why are these changes important?

Eating healthy, staying active, and having healthy habits can help you to prevent obesity. Those changes also:

• Help you manage stress and emotions.
• Help you connect with friends and family.
• Improve your self-esteem.
• Improve your sleep.
• Prevent long-term health problems.

What can happen if changes are not made?

Being obese or overweight can cause you to develop joint or bone problems, which can make it hard for you to stay active or do activities you enjoy. Being obese or overweight also puts stress on your heart and lungs and can lead to health problems like diabetes, heart disease, and some cancers.

Where to find more information

Talk with your health care provider or a dietitian about healthy eating and healthy lifestyle choices. You may also find information from:

• U.S. Department of Agriculture, MyPlate: www.choosemyplate.gov  
• American Heart Association: www.heart.org  
• Centers for Disease Control and Prevention: www.cdc.gov  

Summary

• Staying at a healthy weight is important to your overall health. It helps you to prevent certain diseases and health problems, such as heart disease, diabetes, joint problems, sleep disorders, and some types of cancer.
• Being obese or overweight can cause you to develop joint or bone problems, which can make it hard for you to stay active or do activities you enjoy.
• You can prevent unhealthy weight gain by eating a healthy diet, exercising regularly, not smoking, limiting alcohol, and getting enough sleep.
• Talk with your health care provider or a dietitian for guidance about healthy eating and healthy lifestyle choices.