Being overweight or obese increases your risk of heart disease, type 2 diabetes, high blood pressure, stroke, breathing problems, arthritis, gallbladder disease, sleep apnea (breathing problems while sleeping), osteoarthritis and some cancers. Obesity is measured with a Body Mass Index (BMI). BMI shows the relationship of weight to height. Women with a BMI of 25 to 29.9 are considered overweight, while women with a BMI of 30 or more are considered obese. All adults (aged 18 years or older) who have a BMI of 25 or more are considered at risk for premature death and disability from being overweight or obese. These health risks increase as the BMI rises. Your health care provider can help you figure out your body mass or go to www.cdc.gov/nccdphp/dnpa/bmi/calc-bmi.htm. Not only are health care providers concerned about how much fat a person has, but also where the fat is located on the body. Women with a "pear" shape tend to store fat in their hips and buttocks. Women with an "apple" shape store fat around their waists. For most women, carrying extra weight around their waists or middle (with a waist larger than 35 inches) raises health risks (like heart disease, diabetes, or cancer) more than carrying extra weight around their hips or thighs. Being overweight is a problem for Pacific Islanders. Native Hawaiians and Samoans are among the most obese people in the world. If you are overweight or obese, losing weight can lower your risk for many diseases. And physical activity is an important part of weight loss treatment. Try to be active (30 minutes most days of the week is best) and eat better to help prevent and treat obesity.

Publications

1. Aim For A Healthy Weight! - NHLBI Obesity Education Initiative - These guidelines from the National Heart, Lung, and Blood Institute present a new approach for the assessment of overweight and obesity and establish principles of safe and effective weight loss. Calculate your obesity risk online. If you need to lose weight or need help to maintain your current weight, there are items to help you get started, including recipes, shopping tips, and advice on choosing an exercise program.

2. Asian Diet Pyramid Offers Alternative to U.S. Food Guide Pyramid (Copyright © Cornell University) - The Asian Diet Pyramid emphasizes a wide base of rice, rice products, noodles, breads and grains, preferably whole grain and minimally processed foods, topped by another large band of fruits, vegetables, legumes, nuts and seeds. Daily physical exercise, a small amount of vegetable oil and a moderate consumption of plant-based beverages, including tea (especially black and green), sake, beer and wine also are recommended daily. Small daily servings of dairy products (low fat) or fish are optional.

3. Asian Food Pyramid - This alternative to the U.S. Food Guide Pyramid reflects the traditional, plant-based rural diets of Asia. Bilingual versions of this fact sheet are available at this web site in Korean, Japanese, and Vietnamese.

4. Frequently Asked Questions - Diet and Nutrition - This publication provides information on how women can maintain a healthy diet throughout their lives. It outlines healthy weight loss methods, fat/calorie intake, vitamins and dietary supplements.

5. How Can I Manage My Weight? (Copyright © AHA) - This fact sheet provides information to help those who want to learn how to reach and maintain a healthy weight. Included in this publication is a chart to keep track of weight and to set personal weight loss goals.

6. Recipes and Tips for Healthy, Thrifty Meals - This colorful book provides information to assist families in purchasing and preparing healthy, thrifty meals that meet the Recommended Dietary Allowances, Dietary Guidelines for Americans, and the Food Guide Pyramid. The book contains two sample meal plans (consisting of two weekly menus, 40 recipes, and two food lists), tips for shopping, cooking healthfully and keeping food safe.

7. Stay Young at Heart - Cooking the Heart Healthy Way - Carrot-raisin bread? Barbecue chicken? Baked pork chops? Heart-healthy pumpkin pie? Sound too good to be true? The 12 recipes in this packet will convince you that healthy dishes can also be delicious. Each recipe also lists total fat, saturated fat, cholesterol, sodium, and calories per serving.

Organizations

1. American Diabetes Association

2. American Heart Association

3. CDC's WISEWOMAN™ - Well Integrated Screening and Evaluation for Women Across the Nation

4. Center for Nutrition Policy and Promotion, FCS, FNCS, USDA

5. Food and Nutrition Information Center, NAL, USDA

6. National Cancer Institute, NIH, HHS

7. National Heart, Lung, and Blood Institute, NIH, HHS

8. National Institute of Diabetes and Digestive and Kidney Diseases, NIH, HHS

9. Nutrition.Gov

10. Office of Minority and Women's Health, BPHC, HRSA, HHS

11. Office of Minority Health, OPHS, OS, HHS

12. Office on Women's Health, HHS