If you struggle to maintain a healthy weight, you are not alone. The Centers for Disease Control and Prevention (CDC) says 1 in 5 U.S. children and 2 in 5 U.S. adults have obesity.

Staying at a healthy weight is vital to your long-term health. People with obesity have a higher risk of many health problems. These include:

• Heart disease.
• Type 2 diabetes.
• Some types of cancer.

The good news is that losing even a small amount of weight can improve blood pressure, cholesterol and blood sugar levels.

Healthy Eating

Eating healthy foods is one of the best ways to maintain a healthy weight.

The Mayo Clinic says a healthy diet includes foods such as:

• Fruits.
• Veggies.
• Whole grains.
• Low-fat dairy products.
• Lean proteins.
• Nuts.

These foods can help with weight loss because they are rich in nutrients, fiber and protein. They can keep you full longer and are low in excess calories.

It can sometimes be hard to make healthy choices as you go about your day-to-day life. These tips can help keep you on track:

• Find healthy foods you enjoy.
• Plan meals ahead of time.
• Have fruits and veggies on hand for snacks.

The goal is to make nutritious choices a simple part of your daily routine. Over time, these habits can support weight loss.

Exercise

Healthy eating is only one part of the equation. To lose weight, you’ll have to burn more calories than you consume. The best way to do this is through exercise.

The CDC says adults should aim for 150 minutes of moderate physical activity — such as fast walking — each week. You can meet this goal by walking just 22 minutes each day for seven days.

If you prefer a challenge, the CDC suggests getting 75 minutes of intense physical activity each week. This could include jogging or running.

Like healthy eating, frequent exercise is key to losing weight. Only 1 in 4 U.S. adults get enough exercise. These tips can help you make exercise a part of your daily life:

• Find an exercise you enjoy.
• Fit exercise into your routine. For instance, you might set aside time to walk during the workday.
• Track your nutrition and exercise habits. Seeing your wins over time will motivate you.
• Set realistic goals. Start with small exercises and work your way up.

In addition to helping you lose weight, frequent exercise can help improve your bones and muscles, help you live longer, and boost your mood.

Everyone’s weight loss journey is different. Talk to your doctor about what weight loss goals, exercises and diets are right for you.

The CDC and the Mayo Clinic are independent organizations that provide health information you may find helpful.