Excess weight might be considered unattractive, but the health risks associated with it are much more serious. According to the Centers for Disease Control and Prevention, overweight and obesity put you at a higher risk for heart disease, diabetes, cancer, stroke and additional health conditions. Fortunately, losing weight greatly lowers these risks. Planning ahead increases your chances for success by helping you avoid obstacles that might thwart your weight-loss goals.
Menu
The Weight Control Information Network, a service of the National Institute of Diabetes and Digestive and Kidney Diseases, reports that you are more likely to eat well when you plan enjoyable meals and have the necessary ingredients available. Create a basic weekly menu on your computer, or simply write it on your calendar. You can do some of the prep work in advance as well, such as chopping fruits and vegetables or cooking meat for several meals ahead of time. When you come home hungry, you will be less tempted to order take-out or grab junk food since you will know what your meal plans are and have the items on hand.
Journal
Use a food journal. The U.S. Department of Health and Human Services reports that writing down everything you eat is useful in cutting calories and losing weight. At the beginning of your day, write down the foods and caloric values of the meals and snacks you have already planned to eat. Not only will this help you track your calories, but it will also help you stay on your plan since you have already written the items down.
Food Measurement Tools
The U.S. Department of Health and Human Services recommends measuring the food you eat as well. This gives you a more realistic understanding of the calories you consume. Measuring spoons and cups are helpful tools, as is a kitchen scale. The more frequently you measure your foods, the better you will be able to estimate serving sizes.
Calorie Counter
The basic formula you must follow in order to lose weight is to consume fewer calories than your body uses. To maintain weight, the U.S. Department of Health and Human Services recommends about 2,000 calories per day for a moderately active woman and about 2,500 calories per day for a moderately active man. Reducing 500 calories per day, preferably from added sugar, fat and alcohol, is a safe way to lose weight. A calorie-counter book will help you plan your meals and make smarter choices.
References
- Centers for Disease Control and Prevention: Overweight and Obesity Health Consequences
- The Weight Control Information Network: Planning and Preparing Your Meals
- The U.S. Department of Health and Human Services: A Healthier You
- The U.S. Department of Health and Human Services:Setting Your Calorie Goal
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