But here’s something that’s not: It doesn’t have to be so hard. By taking small steps, you can tackle your own weight crisis one day at a time—and see a huge payoff. Here are three strategies from the experts featured in The Weight of the Nation.  

  1. Think 5%. Nearly a quarter of Americans have fatty livers, which means excess weight is messing with the organ that plays a key role in the metabolic problems associated with obesity, says Samuel Klein, MD, Director of the Weight Management Program at the Washington University School of Medicine. But it doesn’t take much to help yourliver out: Losing just 5% of your body weight—which is about 11 pounds for someone who weighs 215 pounds—can make a huge difference in your health. In fact, some studies have shown that just 48 hours of calorie restriction can cause a 25% fat reduction in liver fat and, for borderline diabetics, lower the risk of type 2 diabetes by nearly 60%. “There’s some idea that, ‘Oh, I’ve got to get down to the weight I was in high school,’ ” says David Nathan, MD, Director of the Diabetes Center at Massachusetts General Hospital. “Really, 10-20 pounds is enough to improve diabetes once you have it.”  12 Ways To Never Get Diabetes  
  2. Pay closer attention. What’s the first thing you do when you get an irritating email from your boss—grab something sweet, right? “We have an epidemic of obesity; we also have an epidemic of stress, and the two are feeding each other,” says Elissa Epel, PhD, co-director of the Center for Obesity Assessment, Study and Treatment at the University of California, San Francisco. According to Dr. Epel, the stress hormone cortisol alerts the brain to look out for sweet, high-fat foods. The solution? Be mindful about what you’re putting in your mouth—particularly when you’re stressed. Losing weight isn’t so much about restricting your caloric intake as it is about paying attention to what you’re eating. Learn to recognize the difference between eating when you’re physically hungry versus noshing for emotional reasons with our Emotional Eating Basics guide.  
  3. Move a bit more. For anyone who has prayed for a miracle weight loss drug, here it is: physical activity. It really is the wonder drug, says Thomas Frieden, MD director of the Centers for Disease Control and Prevention. But experts say less than 5% of adults meet the minimum guidelines for physical activity, which is only 30 minutes a day. “Start with small steps,” says Dr. Klein. Walk around your couch during commercials, take the long route on your way to the bathroom at work, and go for that extra lap with Fido. It all really does add up.