Dieting to drop a few excess pounds takes some sacrifice and sweat. Is it really worth it to look better at the beach or in your skinny jeans? In a word, yes. According to the National Institutes of Health, getting to a healthy weight can also help you maintain normal levels of cholesterol, blood pressure and blood sugar. And it may help protect you from ailments linked with obesity such as heart disease, Type 2 diabetes, arthritis and some types of cancer.
The Basics
A successful weight-loss plan is a matter of math---and it's not too complicated. The foods you eat contain energy in the form of calories, and one pound of fat represents about 3,500 calories. So, the American Academy of Family Physicians advises, to lose one pound of fat during a week, you must cut 3,500 calories, either by eliminating them from your diet or burning them off through exercise. That might sound like a lot of calories, but it breaks down to only 500 per day.
Starting Out
You can check with your doctor or with a body mass index chart to see how many pounds you should lose. The American Academy of Family Physicians suggests that a good starting point to drop a few pounds is to eliminate high-fat and sugary foods, which are packed with calories. Don't cut out breakfast or skip meals, the organization urges. Instead, have one or two cups of fruits and vegetables, 2 to 3 oz of whole grains and just 1 or 2 oz of meat or other protein at each meal.
Diet Tips
Drop calories and pounds by eating smaller servings, the National Institutes of Health advises. Using smaller plates and bowls might help you get used to eating less, the American Dietetic Association (ADA) suggests. Other ideas from the ADA: eat slowly and savor your food. Try to leave a bit of food on your plate. Portion-out servings; never eat snacks straight out of a bag or box. And drink plenty of water instead of the empty calories of soda, energy drinks and alcohol.
Exercise
Make the most of your weight-loss efforts by combining calorie-cutting with increased exercise, the ADA advises. The ADA says the key to success is finding an activity you enjoy, then doing it 30 to 60 minutes most days. Some examples of calories a 154 pound person can burn in an hour of exercise: hiking, 370; yard work, 330; walking 3.5 miles, 280; swimming, 510; vigorous weightlifting, 440.
Precautions
Beware of diet schemes that promise quick, dramatic weight loss, the American Dietetic Association warns. No food, drink or pill will "burn" or "melt away" fat, and you won't drop pounds merely by eating foods in strict combinations or at certain times of the day. The ADA urges safe, gradual weight loss of about a pound per week--with a varied, healthy diet and exercise that will help you build muscle and lose fat.
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