U.S. Department of Health and Human Services

Weight Management and Physical Activity

NIDDK 2017 Look Ahead to a Healthy You banner image

To help manage your weight and improve health during this holiday season, consider

  • Limiting added sugars, fats, and salt—as well as the time you spend being
    inactive—may help you better manage your weight.
  • Don't sacrifice sleep to get more done! Lack of sleep has been shown to increase
    the risk of weight gain.
  • Watch the cakes and other treats. Moderation and smaller portions may help you
    enjoy desserts while remaining at a healthy weight.
  • Don't save up your appetite for big meals.
  • Try to prepare more healthy meals at home, and eat together at a table as a family.

If you gain weight during the holidays that sticks around in the New Year, don't panic. Here are some simple changes that you can make to get you back on track

  • A Message from Dr. Griffin P. Rodgers, Director of the National Institute of Diabetes and Digestive and Kidney Diseases

    A message from Griffin P. Rodgers, M.D., M.A.C.P., Director, National Institute of Diabetes and Digestive and Kidney Diseases

    "Reaching and maintaining a healthy weight can be really hard. But it’s not impossible, and it’s certainly worth it. Maintaining a healthy weight can help you avoid type 2 diabetes, kidney disease, high blood pressure, heart disease, stroke, and other weight-related problems. Now is the time to look ahead to a healthy you in 2017 and beyond. Small steps can lead to lasting lifestyle changes that may improve your overall health."

  • Get support. Ask your family, friends, or even a co-worker to join you on your journey to better health. It can be easier to stick to your goals with someone to encourage you.
  • Prepare for setbacks—they are normal. After a setback, such as an injury, try to regroup and focus on getting back to your routine as soon as you can.
  • Be patient. Building healthy eating and physical activity habits that stick takes time, especially while the holidays are in full swing.
Image of WIN logo 

The Weight-control Information Network (WIN) provides the general public and health professionals with evidence-based information and resources on obesity, weight control, physical activity and related topics. In addition to some of the resources listed on the left, WIN programs and outreach efforts include

  • Sisters Together, a national program designed to encourage black women ages 18 and older to maintain a healthy weight by becoming more physically active and eating healthier foods
  • Be a Health Champion, an outreach packet that provides resources and strategies to help educate people about how to control their weight through healthy eating and physical activity.
  • What’s Your Next Move? An infographic that helps others understand how to reduce overweight and obesity among kids.
Healthy Moments banner thumbnail image 

Healthy Moments is an annual series of weekly radio episodes sponsored by the NIDDK featuring Dr. Rodgers. He offers tips on how to prevent and control diseases that are important to the community and NIDDK’s mission, including

Specific nutrition, physical activity, and obesity data for your region can be found by visiting the U.S. Centers for Disease Control and Prevention’s Division of Nutrition, Physical Activity, and Obesity’s Data, Trends and Maps online tool.