More than 67 percent of adult Americans are overweight or obese, according to the Centers for Disease Control and Prevention. For many people, dealing with weight is an everyday battle, so you need to arm yourself with everyday solutions. Focusing on the total amount of weight you must lose can be discouraging, but you can take small steps each day to lose weight and reach your goal.
Eat Less
Eating less may seem like a simple concept, but weight loss isn't rocket science. The key is burning more calories than you eat. By reducing your calorie intake by 200 calories a day--about the equivalent of a jelly doughnut--you can lose up to 2 pounds a month. When you're tempted to stop for a 44-ounce soda at the gas station, grab a bottled water instead. Instead of super-sizing that fast-food meal, buy a small order of fries and a small drink; even better, cut out the fries. Use a calorie calculator to determine the number of calories you need in a given day to lose weight. The calculator will determine your calorie needs based on your height, weight, age and activity level.
Keep a Food Journal
You might be surprised how many calories you're actually eating in a day. Keeping a food journal can help you track how much you're really taking in and how that affects your weight loss efforts. Carry a small notebook that can fit in your purse or pocket and jot down everything you eat, from meals to snacks, including the amount of water. At the end of the day (or week) calculate the number of calories you've consumed. Eating is like spending money: If you don't know how much you're spending (or eating), there's no way to know how out of control you may be. A food journal will help you feel more accountable and help you resist the temptation to overeat.
Get Active
You don't have to run to a gym and jump on a treadmill to get more active. Every day there are opportunities to burn extra calories. By getting off the couch for the equivalent of just one half-hour television show and going for a walk instead, you can burn 150 to 200 calories. Next time you are at the grocery store or the shopping mall, park at the far end of the lot and walk the extra distance. Once you're in the weight-loss groove, taking up more strenuous activities, such as jogging or biking, might actually seem like fun.
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