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Live the Pair Up Promise: Subtract Pounds

As hard as it can be sometimes, keeping your weight in check is important for staying healthy. Being overweight puts you at greater risk for diabetes and high blood pressure—the two leading causes of kidney disease. Losing just a few pounds—as little as 5 to 10 percent of your body weight—can have health benefits.

Most people gain weight slowly over time, and it’s best to lose weight gradually, as well. The U.S. Department of Agriculture’s nutrition website,, offers practical advice and has a downloadable SuperTracker that can help you jump-start your weight loss plan.

Here are a few tips to get you going:

  • Don't try to change everything all at once. Try making one change at a time, like decreasing portion sizes. After that has become routine, make more changes. Pair Up with friends or family who are making changes with you—you can provide each other moral support.
  • Skipping meals isn't the answer for long term success at managing your weight. The goal is to pick the best food and beverage options in the right amounts.
  • Choose foods and beverages with little or no solid fats and added sugars. If you choose foods without these empty calories, you can feel full and still lose weight gradually.
  • Add movement to your daily routines to help your body use more calories.

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