Obesity is clinically defined as having a body mass index of 30.0 or higher. If you are obese, your risk for developing diseases such as heart disease, diabetes, cancer, high blood pressure and stroke is heightened; you should try to lose weight. You can take several steps right away to start losing weight. These steps will reduce your risk for these diseases and help you generally feel more healthy.
Set Realistic Goals
Setting realistic weight loss goals will help you avoid disappointment and frustration. According to Dr. George Bray, your initial goal should be to lose approximately 5 to 10 percent of your current body weight if you are obese. This will decrease your risk for disease. Also, do not expect too much too quickly. Work to lose about 1 to 2 pounds per week and realize that your weight loss may not be consistent; you may lose 2 pounds one week and not any the next.
Increase Physical Activity
It makes sense that to lose weight, you should burn more calories than you consume. You can do this by increasing your physical activity, decreasing your food consumption, or both. You can increase your physical activity in two ways. First, find ways to burn more energy while performing your regular daily tasks. For example, you can park farther away from the entrance at stores or sell your riding-lawn-mower and use a push-mower instead. The second way you can increase your physical activity is through exercise. Bray suggests performing activities such as walking for 30 to 60 minutes at least five days per week.
Decrease Food Consumption
Even if you do not increase your physical activity, eating less can help you lose weight. However, you should use both strategies to maximize your weight loss. To determine how many calories you should consume each day, first calculate how many calories you burn by using the Harris-Benedict Equation; this equation accounts for your weight, stature and physical activity level. Then subtract 500 to 1000 calories if you want to lose up to 2 pounds per week, according to nutritional experts William McArdle, Frank Katch and Victor Katch.
Record Food Consumption
After determining how many calories you should eat to lose weight, start a food journal to monitor your daily calories. Read nutritional labels and use the Internet to figure out exactly how many calories you consume with your meals and snacks.
Control Your Hunger
To help you lose weight, eat regularly and consume foods that will control your hunger. It is better to eat six or more small meals and snacks each day, spaced about two to three hours apart, than three large meals. Also, you should include adequate amounts of fiber and protein in your diet because they have been shown to help decrease hunger pangs.
Accountability Groups
Bray cites evidence indicating that joining a weight loss accountability group can help keep you on track to lose weight; these are groups of people who share weight loss as a common goal. It helps to know you are not alone on your weight loss journey and you can learn valuable tips from others' experiences.
Rewards for Success
Some accountability groups may have reward systems in place for encouragement as you try to lose weight, but you can also reward yourself for success. Treat yourself to a movie once a month or splurge at your favorite restaurant for achieving your goals. Pick rewards that will motivate you to stay on track.
References
- Centers for Disease Control and Prevention: Overweight and Obesity
- "ACP PIER, Journal Club, & AHFS DI Essentials"; Obesity; George A. Bray, MD; April 2010
- "Sports and Exercise Nutrition (Third Edition)"; William D. McArdle, Frank I. Katch and Victor L. Katch; 2009
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