What causes obesity? continued...
If your family members are obese, you may have inherited
a tendency to gain weight. And your family also helps form your eating and
lifestyle habits, which can lead to obesity.
Also, our busy lives
make it harder to plan and cook healthy meals. For many of us, it's easier to
reach for prepared foods, go out to eat, or go to the drive-through. But these
foods are often high in saturated fat and calories. Portions are often too large. Work
schedules, long commutes, and other commitments also cut into the time we have
for physical activity.
You've tried diets, but you always gain the weight back. What can you do?
Focus on health, not diets.Diets are hard to stay on and usually don't work in the long run. It is very
hard to stay with a diet that includes lots of big changes in your eating
Instead of a diet, focus on lifestyle changes that will
improve your health and achieve the right balance of energy and calories. To
lose weight, you need to burn more calories than you take in. You can do it by
eating healthy foods in reasonable amounts and becoming more active. And you
need to do it every day.
Little steps mean a lot. Losing just
10% of your body weight can make a
difference in your health.1
Make a plan for change. Work with your doctor to create a plan that will work for you.
Ask family members and friends for help in keeping with your plan. Ask your
doctor to recommend a dietitian to help you with meal planning.
When you stray from your plan, don't get upset. Figure out what got you
off track and how you can fix it.
How can you stay on your plan for change?
hard to change habits. You have to be ready. Make sure this is the right time
for you. Are you ready to make a plan and stay on it? Do you have the support
of your family and friends? Do you know what your first steps will be? Becoming
healthier and staying that way is a lifelong effort.