Being overweight or obese can put you at risk for many health conditions such as diabetes or heart disease. Many people have learned the hard way that fad diets generally do not work, as people usually gain the weight back after coming off of the fad diet. Having a healthy lifestyle can help you lose weight and keep it off. Always check with your doctor before making any significant or drastic changes to your diet or activity level.
Calories
Reduce your calorie intake by making smarter, healthier food choices. Pay attention to food labels and monitor how many calories you were really eating each day. Also note the serving sizes. Many people are not actually eating proper servings. You need to eliminate 3,500 calories from your diet each week--or 500 calories per day--to lose 1 lb. per week. According to the U.S. National Library of Medicine, women should go no lower than 1,200 calories per day, and men should go no lower than 1,500 calories per day.
Activity
Whether you like it or not, exercise is important in aiding your body in weight loss. Aerobic exercise is a great way for your body to burn off excess fat. The Mayo Clinic recommends steady aerobic exercise for at least 30 minutes most days of the week. Even making small changes to your daily living can help burn extra calories. Gardening, taking the stairs instead of the elevator and parking at the end of the lot are small ways to increase your activity level.
Goals
Goals are important in helping you achieve what you want in life. Giving yourself realistic goals helps set your diet up for success. The Mayo Clinic recommends aiming to lose 1 to 2 lbs. a week for long-term success. Your overall goal could be to lose 20 lbs., but setting smaller goals to reach your ultimate goal will keep you motivated and help show you that your efforts are successful.
Food Choices
Changing your eating habits can be very frustrating, but that does not mean that you have to starve. Replace fatty snacks with healthy snacks such as fruit, almonds, low-fat popcorn and low-fat cheese. Don't expect to change your entire menu all at once. Gradually change your diet to include lean meats, fruits, vegetables and low-fat dairy products.
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