Overweight

Your Weight and Your Risk

Being overweight raises your risk for type 2 diabetes, heart disease and stroke. It can also increase risk of high blood pressure, unhealthy cholesterol and high blood glucose (sugar). If you are overweight, losing weight may help you prevent and manage these conditions. And you don't have to lose a lot of weight to improve your health—even losing 10-15 pounds can make a big difference.

Getting Started

Weight loss can be hard because it involves changing the way you eat and your physical activity. Losing weight also takes time, which can be frustrating. The good news is that you can lose weight and keep it off, even if you've never done it before.

Here's what has worked for some people who have lost weight and kept it off*:

  • They cut back on calories and fat.
  • They're physically active most days of the week.
  • They eat breakfast every day.
  • They weigh themselves at least once per week.
  • They watch less than 10 hours of TV per week.

Learn more about changing habits, making healthier food choices and getting started with physical activity.

Small Steps

Most people find it easier to make healthy changes in a few small steps instead of all at once. Set realistic goals within a timeframe that works for you. Learn more about making realistic, achievable goals below.

Keep a Record

Many people find that writing down everything they eat helps keep them on target. Give it a try—even for just a week—to see where you stand.

Keep a small notebook with you all day. Write down everything you eat and drink, including the serving size. There are also many free apps and websites that can help you do this online.

Make a note of what kind of physical activity you do and for how long. It may also help to write down other information, like when or where you exercised, who you exercised with, or how you felt before, during or after exercise.

Check your weight at least once a week and write it down, or consider how your clothes are fitting as a measure of weight loss.

Your Support System

Many people find it helpful to meet with people who are also trying to lose weight—either online or in person. Think about joining a group for weight loss, exercise or general support. Or create your own support system by talking with friends and family about your successes and your struggles. You may be surprised at how supportive they will be.

Find a walking buddy or friends who also want to improve their health. Then you can support each other while working toward your goals.

*nwcr.ws/research/

  • Last Reviewed: March 16, 2017
  • Last Edited: March 21, 2017

Articles from Diabetes Forecast® magazine:

Diabetes Forecast