More than 62 percent of Americans are either overweight or obese, according to the Cleveland Clinic. Being overweight increases your risk of heart disease, stroke, diabetes, high blood pressure and some cancers. Losing weight reduces your risk of ill health, makes you feel better and look good. Incorporating weight loss strategies into your daily life can help you shed pounds.
Practice Aerobics
Perform 30 minutes of moderate-intensity physical activity on most days of the week--this increases your metabolism and you will burn more calories even when resting. Choose activities you enjoy, such as brisk walking, jogging, cycling, tennis, swimming or aerobics classes, or consider gym membership. Get a pedometer to monitor the number of steps you take. Aim for an extra 1,000 steps each day, building up to at least 10,000 steps daily, suggests the University of Maryland Medical Center.
Eat Small Meals
Your body needs something to eat approximately every three hours, notes the University of Maryland Medical Center. Eat four to six mini-meals each day to keep your metabolism going. Regular healthful snacks including fruit, carrot sticks, low-fat yogurt, nuts, seeds, low-fat popcorn and whole-grain crackers will keep hunger at bay and prevent you overeating at meal times.
Eat Slowly
It takes 20 minutes for your brain to register you are full, says the the University of Maryland Medical Center. If you eat quickly, you are likely to consume more calories than necessary. Savor each mouthful, chew your food properly before swallowing and enjoy it. Try to stop eating when you feel 80 percent full. This becomes easier with practice, notes the Cleveland Clinic.
Drink Water
Avoid calorie-laden drinks such as alcohol, juices, sodas and teas. Drink eight, 8 oz. glasses of calorie-free plain water each day, or liven it up with a slice of lemon or mint leaf. Water also makes your stomach feel full and helps keep you from overeating at meal times.
Plan Meals and Snacks
Plan healthful meals and snacks in advance to avoid resorting to unhealthy food at short notice. Devise a menu for the coming week, and prepare ingredients for cooking before work so that they are ready to cook when you come home. Make yourself healthful lunches, such as tuna or chicken salad, or whole-grain sandwiches with fresh vegetable fillings. Take nutritious snacks to work for mid-afternoon hunger pangs.
Keep a Food Diary
Keep a diary of everything you eat, how much of it and when. Review it regularly and look for ways to make changes, such as eating extra vegetables at meal times, reducing food portions or eating more fruit. Use your diary to track calorie intake. Eating 500 to 1,000 fewer calories weekly may result in 1 to 2 pounds of weight loss each week, according to the University of Maryland Medical Center.
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