According to the Centers for Disease Control and Prevention (CDC), more than 7 in 10 U.S. adults older than age 20 are either overweight or obese. Why is excess weight a concern? It may cause new health problems or worsen ones you already have.

Body mass index (BMI) is a measure of body fat based on height and weight. A BMI of 25 to 30 is considered overweight. A BMI of more than 30 is considered obese. To help you figure out if your weight is within a normal range, you can use a BMI calculator at the National Institutes of Health website.

If your weight isn't in the healthy range for your height and build, the best ways to lose weight are to:

• Set a reasonable goal. A realistic weight loss goal is 5% to 7% of your body weight.
• Lose weight slowly. You can aim for ½ pound to 1 pound a week.
• Build a healthy pattern of eating and exercise. Make this something that you can follow for the rest of your life.

Watching Calories and Making Choices

The best way to lose weight is to eat fewer calories than you use each day. It doesn’t matter if it's from fat, protein or carbohydrates. A calorie is a calorie. High-fat foods tend to have more calories than foods that are high in carbohydrates or protein. You can eat a larger amount of foods that are low in fat as long as they are also low in calories. Be sure to check labels.

Here are ways to improve your diet:

• Limit butter and margarine. Even better, switch to reduced-fat margarine. Or try jam on your bread, bagels and other baked goods.
• Choose light or low-fat dairy foods. This includes milk, cheese, yogurt or sour cream. Drink 1% or skim milk. You'll still get the nutrients and taste, but not the fat.
• Use less salad dressing. Use just 1 tablespoon of dressing. Even better, use light or fat-free salad dressing. The same idea applies when using condiments. A little mayonnaise is all you need. Or use the light or fat-free kind.
• Choose lean meats. These include beef round, sirloin, pork loin chops, turkey, chicken and roasts. All cuts with the name "loin" or "round" are lean. If you cook it yourself, trim all visible fat. And drain the grease.
• Use oils in small amounts. Try olive and canola oils. Bake chicken without the skin. Choose a potato instead of french fries.
• Pick healthy, easy-to-grab foods. Try little bags or containers of ready-to-eat vegetables. These include celery sticks, cucumber wedges, cherry tomatoes and baby carrots. Or make healthier choices for store-bought snacks, such as pretzels. Keep them with you in your briefcase, handbag, office, car and home.
• Eat when hungry and stop when full. Take smaller portions. Don't go back for seconds.
• Think small when dining out. Restaurant servings are often too large. When dining out or ordering in, ask for half of a serving. Or get a take-home bag. That way, you won’t be as full, and you can have some tomorrow.
• Be careful when ordering fast food. Not all fast food is high in fat and calories. Order a lean roast beef or grilled chicken sandwich. Stick with regular and small portion sizes. Order items without the cheese.
• Cut down on drinks and sweets. Try not to drink alcohol or drinks with added sugar. Try to skip sweets such as candy, cakes and cookies.

Source: The StayWell Company LLC