Your BMI Calculator Results Guide: Overweight

When it comes to weight loss, both what you eat and the amount you eat matter.

To help with portion control, consider using the MyPlate method, where you fill half your plate with vegetables and fruits, one-quarter with lean proteins and one-quarter with whole grains.

Another helpful tool is keeping a record of everything you eat, whether in a journal or using a dedicated app. Tracking can help you see associations you might not have noticed before. With those in mind, you can start to change your behavior and eat less.

There are a lot of different diets that can help you achieve weight loss. Just remember that diets that restrict certain food groups are difficult to stick with and lead to weight regain once the diet is stopped.

The most important thing is to choose an eating pattern you can stick with for the long run. Generally, a balanced diet that consists of vegetables, fruits, whole grains, healthy fats and lean proteins will help you feel more satiated and improve your overall health.

Eating less isn’t the only important factor for weight loss; exercise is also key. Start by incorporating more physical activity into your daily routine. For example, take the stairs instead of the elevator, or park your car farther away from the store entrance.

Once you become comfortable with increased activity, add a dedicated physical activity routine to help you gradually reach your goals. It’s recommended that older adults get 150 minutes per week of moderate-intensity aerobic activity — an activity that elevates your heart rate and makes you break a sweat, such as brisk walking — and at least two days of muscle-strengthening exercises (for example, squats with dumbbells).

Research suggests that regular weigh-ins can help you drop pounds. Try to pick one day of the week when you consistently weigh yourself, and do so first thing in the morning, before eating or drinking anything. Because your weight fluctuates from day to day, more frequent weigh-ins may not reflect your progress.

People who sleep less than seven hours a night have higher rates of obesity. Poor sleep can lead to increased food cravings and affect eating patterns. For better sleep, try turning off digital devices and TVs at least an hour before bedtime, and create a soothing evening ritual to help you prepare for sleep.

Your doctor can help you navigate your weight loss journey, so it’s important to talk to your doctor about your weight loss goals, factors that may be contributing to your weight and whether you might benefit from a weight loss medication.