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Why do people become overweight?
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Habits. Eating too many calories may become a habit. You may also develop a habit of doing sedentary activities like watching TV instead of being physically active. Over time, these habits can lead to weight gain.
Genes. Overweight and obesity tend to run in families. Although families often share diet and physical activity habits that can play a role in obesity, their shared genes increase the chance that family members will be overweight.
Illness. Some diseases may lead to weight gain or obesity. These include hypothyroidism, Cushing’s syndrome, and depression. Talk to your health care provider if you think you have a health problem that could be causing you to gain weight.
Medicine. Some medicines may lead to weight gain. Ask your health care provider or pharmacist about the side effects of any medication you are taking.
The world around you. You can find food and messages about food at home, at work, at shopping centers, on TV, and at family and social events. People may eat too many foods high in fat, sugar, and salt just because they are always there. On top of that, our modern world—with its remote controls, drive-in banks, and escalators—makes it easy to be physically inactive.
Emotions. Many people eat when they are bored, sad, angry, or stressed, even when they are not hungry.
Although you may not be able to control all the factors that lead to overweight, you can change your eating and physical activity habits. And by changing those habits, you may be able to improve your weight and your health.
If You Need to Lose Weight.
A weight loss of as little as 5 to 15 percent of your body weight over 6 months or longer has been shown to improve health. For example, if you weigh 200 pounds, losing 5 percent of your body weight means losing 10 pounds. Losing 15 percent of your body weight means losing 30 pounds. A safe rate of weight loss is 1/2 to 2 pounds per week.
Try some of these ideas to support your weight-loss efforts:
Keep a food diary. To get started, see the sample food diary below. Shop from a list and shop when you are not hungry. Store foods out of sight, or do not keep many high-fat, high-sugar foods in your home. Dish up smaller servings. At restaurants, eat only half your meal and take the rest home. Eat at the table and turn off the TV. Be realistic about weight-loss goals. Aim for a slow, modest weight loss. Seek support from family and friends. Expect setbacks and forgive yourself if you regain a few pounds. Add moderate-to-vigorous intensity physical activity to your weight-loss plan. Doing regular physical activity may help you control your weight.