HomeHealth TopicsFood NutritionWeight Control
Back to Food Nutrition
Weight Control
Reviewed by Medicinsk Expert•Last updated: 2026-10-22•Food Nutrition

Weight Control

Reaching and maintaining a healthy weight through balanced nutrition and physical activity can lower your risk of developing serious, weight-related health conditions.

Why is weight control important?

If you are struggling with your weight, you are not alone. In the United States, more than 70 percent of adults are overweight or have obesity. Having this extra weight raises your risk for many health conditions, such as type 2 diabetes, heart disease, kidney disease, and certain cancers.

Reaching and staying at a healthy weight can be challenging. However, having a healthy lifestyle, including healthy eating patterns and regular physical activity, can help you lose weight and lower your chance of developing weight-related health conditions.

What factors affect weight and health?

You gain weight when you take in more calories than you use up from physical activity and daily living. Many different factors affect weight gain:

  • The world around you: Your home, community, and workplace affect your lifestyle choices. It is often easier to find high-calorie, high-sugar, and high-fat foods, which may be cheaper than healthier options. Additionally, increased use of smartphones and other devices has led to less physical activity.
  • Families: Overweight and obesity tend to run in families, suggesting that genes play a role. Families may also share eating and lifestyle habits, such as consuming high-calorie foods or being less active.
  • Not enough sleep: People who do not get enough sleep may eat more calories and snack more.
  • Emotions: Some people eat when they feel bored, sad, or stressed, even if they are not hungry.
  • Medicines and health conditions: Certain medicines, such as steroids and antidepressants, can lead to weight gain. Chronic health problems, such as Cushing's syndrome and polycystic ovary syndrome (PCOS), can also cause weight gain.

How can I get to and stay at a healthy weight?

Getting to and staying at a healthy weight involves balancing food and activity. To lose weight, you must take in fewer calories than you use. Strategies include:

  • Eating more nutrient-rich foods, such as those with vitamins, minerals, and fiber.
  • Eating and drinking less of the foods and beverages that have high amounts of calories, salt, sugar, and fat.
  • Limiting alcohol.
  • Finding healthier ways to cook, such as using healthier oils and baking or grilling instead of frying.
  • Getting more physical activity. The general recommendation for adults is 150 minutes of physical activity each week, which can be broken into short bursts. This includes:
    • Aerobic activity (cardio): Uses large muscle groups to speed up heart rate and breathing.
    • Muscle-strengthening activity (strength training): Works muscles by making you push or pull against something.

Before starting a weight-loss diet or program, check with your health care provider to set goals and determine a healthy weight for you.

What are weight management medicines?

If lifestyle changes are not enough, your provider may prescribe medicines to be used alongside healthy eating and physical activity. These may help you feel less hungry, feel full sooner, or make it harder for your body to absorb fat. In cases of severe obesity or serious obesity-related health problems, your provider may recommend weight loss surgery.

How can I maintain my weight loss?

Maintaining weight loss is challenging, and setbacks are normal. The key is to keep a healthy balance of food and activity. Checking your weight regularly can help you notice small changes early. If you have a setback, do not be discouraged; simply refocus on your healthy habits.

Frequently Asked Questions

Sustainable weight maintenance requires a shift from a restrictive diet to a flexible, long-term lifestyle. Focus on consistent habits rather than perfection, such as eating a balanced diet rich in protein and fiber, which promotes satiety. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, combined with strength training to preserve muscle mass. Regular self-monitoring, such as weighing yourself once a week, helps detect small weight gains early, allowing for quick adjustments before they become significant.
To lose one pound of body fat, you need to create a caloric deficit of approximately 3,500 calories. Therefore, to lose one pound per week, you should aim to reduce your daily intake by 500 calories or increase your physical activity to burn an additional 500 calories. This can be achieved through a combination of dietary adjustments, such as reducing sugary drinks and portion sizes, and moderate exercise like brisk walking for 45 minutes daily.
Plateaus are common and can be caused by several factors, including metabolic adaptation, where your body becomes more efficient and burns fewer calories at rest. Other reasons include underestimating calorie intake (hidden calories in sauces, oils, or beverages), overestimating calories burned during exercise, or hormonal imbalances such as thyroid issues. It is also important to ensure you are getting adequate sleep, as poor sleep disrupts hunger hormones like ghrelin and leptin, leading to increased appetite and reduced fat loss.
Certain medications, including some antidepressants (like mirtazapine or paroxetine) and corticosteroids, can cause weight gain by increasing appetite, altering metabolism, or causing fluid retention. Do not stop these medications abruptly without medical advice. Instead, discuss your concerns with your doctor, who may adjust the dosage, switch to a weight-neutral alternative, or recommend specific dietary and exercise strategies to counteract the side effects. Monitoring your weight regularly while on these medications is crucial for early intervention.
Source: MedlinePlus, National Library of Medicine

MedlinePlus brings together authoritative health information from the National Library of Medicine (NLM), the National Institutes of Health (NIH), and other government agencies and health-related organizations.

kontakt@hittavard.se

Ⓒ 2024. Alla rättigheter förbehålls av juxt ab

Sök
Om ossVillkor och policyVanliga frågorKontakta oss