According to the American Heart Association, obesity is a "major, independent risk factor for heart disease." Losing weight lowers your risk for high blood pressure, diabetes and high cholesterol. To do it successfully, you need to combine diet and exercise in a doctor-approved regimen that's both entertaining and sustainable.
Diet
Step 1
Reduce your sodium intake. According to the U.S. Department of Health and Human Services, most Americans consume between 4,200 and 3,300 mg of sodium per day. To lower blood pressure, the Institute of Medicine recommends no more than 1,500 mg per day. Foods low in sodium also tend to be lower in fat and calories, helping you lose weight while lowering your risk for hypertension.
Step 2
Eat more fruits, veggies and whole grains. The government's Dietary Guidelines for Americans, listed below as a reference, recommends a daily intake of 2.5 cups of veggies and 2 cups of fruit per day, along with 3 oz. of whole-grain products and 3 cups of fat- or low-fat dairy products. Snacking on fruits and veggies is a good way to avoid high-fat cookies, pastries or chips.
Step 3
Count your fat calories. The Dietary Guidelines for Americans suggests you get less than 10 percent of your day's calories from saturated fats, with no more than 35 percent of your day's total calories coming from fat.
Step 4
Take a vitamin supplement. In an ideal world, you'd get all your nutrients from food; if that's not possible, the National Institute of Health Office of Dietary Supplements recommends looking for a multivitamin that bears the seal of approval from an organization such as ConsumerLab.com, the NSF, the U.S. Pharmacopeia or the Natural Products Association.
Exercise
Step 1
Get off the couch. The Centers for Disease Control and Prevention issues physical activity guidelines in two levels---the first for basic health benefits and the second for even greater benefits. Both levels call for cardio at either moderate or vigorous intensity. The first level calls for 150 minutes of moderate cardio per week or 75 minutes of vigorous cardio. The second level increases the amount to 300 minutes of moderate cardio or 150 minutes of vigorous cardio.
Step 2
Lift some weights. The CDC's guidelines also call for muscle-strengthening activities that work your legs, back, abs, shoulders, chest and arms on two days per week. You can use weight machines at a gym, lift free weights, do resistance band work or practice old-fashioned sit-ups and push-ups.
Step 3
Vary workouts so you don't get bored. Switch up your cardio between jogging, biking, stair-stepping, swimming and moderate-intensity activities like mowing the lawn or walking the dog. Even hobbies like gardening offer a moderate-intensity workout.
Member Comments