Weight Management

A USDA  Overview of Dietary Guidelines for Americans

Obesity in the United States has doubled in the past two decades. Nearly one-third of adults are obese, that is, they have a body mass index (BMI ) of 30 or greater.

Over the last two decades, the  prevalence of overweight among children and adolescents has increased substantially. It  is estimated that as many as 16 percent of children and adolescents are overweight, representing a doubling of the rate among children and tripling of the rate among adolescents.

Overweight and obesity is a  great public health concern because excess body fat leads to a higher risk for:

  • premature death
  • type 2 diabetes,
  • hypertension, dyslipidemia which is an abnormal amount of lipids & lipoproteins in  the blood
  • cardiovascular disease,  stroke,  gall bladder disease
  • respiratory dysfunction,  gout
  • osteoarthritis,  and certain kinds of cancers

Ideally, the goal for adults is to achieve and maintain a body weight that avoids the risk of major health problems.  For obese adults, even modest weight loss (e.g., 10 pounds) has health benefits, and the prevention of further weight gain is very important.

For overweight children and adolescents, the goal is to slow the rate of weight gain while achieving normal growth and development. Maintaining a healthy weight throughout childhood may reduce the risk of becoming an overweight or obese adult.

While overweight and obesity are currently significant public health issues, not all Americans need to lose weight. People at a healthy weight should strive to maintain their weight, and underweight individuals may need to increase their weight.

Eating fewer calories while increasing physical activity are the keys to controlling body weight.


  • To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended.
  • To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity.
  • Find friends or family members who  share the same concerns and are willing to support each other in the weight loss plan.  It helps to be accountable to others and get hints,  tips and encouragement.

Consult a health care provider about weight loss strategies prior to starting a weight-reduction program to ensure appropriate management of other health conditions.

A huge benefit when to physical activities is that research has shown that there is overall improvement in psychological health and reduced symptoms of  depression.


When choosing a weight loss plan, go with the recommended calories that you should consume for a day. If it is 2000 calories then choose foods that will give you bulk and provide proteins, carbohydrates, and good fats.
If you simply cannot do without that delicious dessert, then do not deprive yourself completely. Make sure you can accommodate it in your allotted calorie amount for the day.

Portion Size

Here again you should be sensible about how much you really need to eat.  So do try and curb the size of your portions.  The smaller portion you eat the less calories you consume.


I have used some of the information for this blog from


Watch out for more blogs on Calorie Intakes and Fats.

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