Weight Management

Genetic makeup—what you inherit—plays the biggest role

When we say "genetic makeup," we're talking about everything you inherited from your ancestors, from the color of your eyes or the shape of your toes to the way your brain works and the way your body stores fat.

Your genetic makeup has a very big effect on your weight. It affects:

• Your basal metabolic rate. That's the rate at which your body uses energy (calories) at rest. Some people are born with higher basic metabolic rates than others. These people naturally burn more calories than the rest of us.
  • Regular physical activity can raise your metabolic rate.
  • Very low-calorie diets will lower your metabolic rate. A lower metabolic rate makes it easier to gain weight because you don't burn calories as fast.

• Your body signals.
  • Hunger is signaled by stomach growling and hunger pangs. This signal says, "It's time to eat."
  • Fullness, also called "satiety" (say "suh-TY-uh-tee"), is signaled by a feeling of being full and satisfied. This signal says, "It's time to stop eating."
  • Appetite is a desire for food, usually linked to the sight, smell, or thought of food. It is the pleasure you get from food. It's what makes you look for food that you enjoy. It's also what makes you want dessert when you're already full.

• Your fat distribution.
  • Some people have slim legs, some have heavy legs. You can't change where your body stores fat.
  • Men store more fat in the belly as they age, and women store more fat in the hips and thighs.

Nutrition—what and how you eat—also affects your weight

The average American meal contains too many calories. It also contains too much saturated fat, cholesterol, animal protein, salt, alcohol, and sugar.

It can be hard to make healthy food choices:

• Emotions and easy access to fast foods and snacks are among the many things that influence our food choices today.
• Lack of time leads many people to eat on an irregular schedule or skip meals. People who do that have more trouble staying at a healthy weight than people who eat regular meals.
• Sometimes a food that seems like a healthier choice may not be. A low-fat cookie may have less fat, but usually it is high in sugar and has the same number of calories as a regular cookie. Potato chips that are "cholesterol-free" may still be high in fat and calories.

Physical activity—how much you move—is the third factor affecting your weight

Being physically active is an important part of staying at a healthy weight.

• Try to do moderate activity at least 2½ hours a week. Or try to do vigorous activity at least 1¼ hours a week. For example, you could do moderate exercise for 10 minutes, 3 times a day, at least 5 days a week. Or you could do vigorous activity for 15 minutes a day, 5 days a week. It's fine to be active in blocks of 10 minutes or more throughout your day and week.² Brisk walking is an example of a moderate activity. Running is an example of vigorous activity.
• Regular activity helps you stay fit. When you're fit, you feel better and have more energy for work and for your family. When you're fit, you burn more calories, even when you're resting.
• Even if you are overweight or obese, you will benefit from being more physically fit. Improving your fitness is good for your heart, lungs, bones, and joints. And it lowers your risk for heart attack, diabetes, high blood pressure, and some cancers. If you already have one or more of these problems, getting more fit may help you control other health problems and make you feel better.
• Moderate activity is safe for most people, but it's always a good idea to talk to your doctor before you start an exercise program.