Obesity

What is obesity?

Obesity means having more body fat than is healthy for you. Doctors usually start with a number called BMI (body mass index), which compares your weight to your height. For adults, a BMI of 30 or higher is called obesity.

Obesity is not about how someone looks, and it’s not a character flaw. Our genes, sleep, stress, medicines, what foods are easy to get, and how much time we have to move all play a part.

Why it matters

Extra weight makes your heart, joints, and blood sugar work harder. Over time, that raises the risk of type 2 diabetes, high blood pressure, heart disease, stroke, and some cancers.

Here’s the encouraging part: you don’t have to change everything at once. Small, steady changes, like drinking more water and walking after dinner, can make a real difference in how you feel and in your numbers.

Quick facts

About 4 in 10 adults in the U.S. have obesity.
About 1 in 5 kids and teens in the U.S. has obesity.
Obesity raises the risk of type 2 diabetes, heart disease, stroke, and some cancers.
Losing just 5% of your body weight (10 pounds for someone who weighs 200) can improve blood pressure and blood sugar.
Adults need about 150 minutes of activity a week. That's 30 minutes, 5 days a week.

Know the signs

A body mass index (BMI) of 30 or higher for adults. Your doctor can check this for you.
A waist size over 40 inches for men or over 35 inches for women.
Getting out of breath easily during everyday activities, like climbing stairs.
Snoring loudly or feeling tired all day, which can be a sign of sleep apnea.
Joint pain in your knees, hips, or back.

BMI is a starting point, not the whole story. A doctor looks at your whole health.

What you can do today

Swap one sugary drink a day for water. Soda, sweet tea, and energy drinks add up fast.
Take a 10-minute walk after a meal. Three of these a day gets you to 30 minutes.
Use a smaller plate and fill half of it with vegetables or fruit.
Try to turn off screens an hour before bed. Good sleep helps with hunger and weight.
Pick one family activity this week, like a walk, a bike ride, or shooting hoops.

You asked for it!

No-gym workouts

People at our booth asked how to exercise without a gym. Here are free ways to move at home or around town. Start slow and build up.

Walk anywhere: around the block, the school track, or the aisles of the store. Brisk walking counts as exercise.
Living room circuit: 10 squats, 10 wall push-ups, 20 jumping jacks, and a 20-second plank. Rest, then repeat 3 times.
Use the stairs: walk up and down a set of stairs for 5 minutes.
Dance it out: put on 3 favorite songs and keep moving the whole time.
Yard work and chores count: mowing, raking, gardening, and washing the car all get your heart pumping.
Kitchen counter push-ups and chair squats are great if you're just starting out or have joint pain.

When to see a doctor

You want help losing weight and haven't been able to on your own.
You gained or lost a lot of weight without trying.
You're often tired, short of breath, or snore loudly.
You haven't had your blood pressure, blood sugar, or cholesterol checked in the past year.
You're worried about your child's weight. A pediatrician can help without making them feel bad.

From trusted health sites

Up-to-date info about obesity from U.S. government health websites.

From MyHealthfinder (health.gov)

Helpful links

Hand-picked pages from trusted health organizations.