When you have excess weight, it can affect your self-image and your confidence. But it also can have a very negative effect on your health. According to the American Heart Association, being overweight or obese puts you at an increased risk for a number of health problems such as diabetes, heart disease and some types of cancer, including endometrial, colon, gall bladder, prostate, kidney and postmenopausal breast cancer. The best way to lose weight and reduce your chances of chronic illness is by moving your body more often and making changes to your diet.
Step 1
Replace the unhealthy foods in your diet with nutrient-dense foods. Eliminate foods that are high in saturated fat, sodium and sugar, such as cold cuts, frozen dinners, candy, doughnuts, red meat, cakes and cookies. Eat foods like fruits, vegetables, lean meat, fish, beans, whole grains and low-fat dairy products.
Step 2
Cut back on your total calorie intake to promote weight loss. Track your calories for three days, add the totals together, and divide by three to get a daily average. A pound of fat is equal to 3,500 calories, so you need to reduce the calories you eat by 500 to 1,000 calories a day to lose 1 to 2 two pounds a week, according to the Centers for Disease Control.
Step 3
Eat breakfast instead of walking out the door on an empty stomach. Breakfast increases your chances of losing weight, according to the American Council on Exercise. Eat something that is easy to prepare if you are in a hurry, like a bowl of cottage cheese with fruit and sunflower seeds mixed in.
Step 4
Reduce your intake of calories from sugary beverages. Give up the drinks like lemonade, sweetened teas, soda, slushies, milk shakes and alcohol. Drink water, which is calorie-free and helps hydrate the system.
Step 5
Order a salad with your dinner when eating out, instead of high-calorie appetizers that are deep fried or cooked in butter. Ask for the dressing on the side, then dip your fork in it and use it sparingly to keep your calories down. Order your entree baked, steamed or broiled.
Step 6
Do cardiovascular exercise to burn more calories. Do 60 to 90 minutes of cardio four to five days a week, according to the American College of Sports Medicine. Do something that you enjoy, such as power walking, biking, running, elliptical training, stair climbing, inline skating or dance aerobics.
Step 7
Lift weights to build your muscles and increase your resting metabolism. Target all your major muscle groups with exercises like bench presses, shoulder presses, deadlifts, squats, dips and curls. Work out two to three times a week.
Step 8
Move your body more during the day. Take walks at lunch, use stairs instead of elevators, and park farther away from your destinations. Add any type of new movement to your day to help burn more calories.
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