To stay at a healthy weight, balance the calories you eat with the calories you burn (use up). Calories are a measure of the energy in the foods you eat. To lose weight, you need to burn more calories than you eat. A healthy diet and physical activity can help you control your weight. You burn more calories when you are physically active.

If you are overweight or obese, you can lose weight by eating fewer calories and getting more physical activity. If you are at a healthy weight, keep getting regular physical activity and eating the right number of calories.

Here are some ideas for losing weight in a healthy way:

  • Try losing weight slowly, about 1 to 2 pounds each week.
  • Eat smaller portions.
  • Start a food diary to keep track of what and how much you eat.
  • Eat a healthy breakfast every day.
  • Drink water instead of sugary drinks like soda or energy drinks. 
  • Be active your way. Find activities you like and do them often.
  • Do something active every day – take the stairs, go for a walk at lunch, or enjoy a family bike ride.
  • Join a walking club or support group to keep you motivated.