Carrying a few extra pounds on your body might not be that big a deal, but once you become overweight or obese, the problems set in. Overweight and obesity are risk factors for diabetes, heart disease, high blood pressure, and other health problems, the Weight-Control Information Network warns. An action plan to lose this weight involves diet and exercise. Consult your doctor before beginning any new diet or fitness regimen.
Calorie Reduction
Losing weight is a game of calorie balance. When you take in more calories than you burn, you gain weight. The goal is to reverse this by eating fewer calories than you burn. If you were to reduce your daily intake by 500 calories, you can lose about one pound a week, the Mayo Clinic reports on its website. For example, if your current daily intake is 2,300 calories, your new intake should be 1,800. Refer to an online calorie tracker such as LIVESTRONG's MyPlate to monitor your calories for one day, to get your starting intake.
Nutrient-Dense Foods
Cakes, cookies, doughnuts, sweetened cereals, white bread, processed meats and deep-fried foods are all high in empty calories; you should cut them out of your diet. Stick with foods that are high in vitamins and minerals instead, like leafy greens, fruits, vegetables, whole grains, lean meats and beans.
Grazing
Grazing is synonymous with eating multiple meals a day. By doing this, you will keep your metabolism elevated, appetite under control and energy levels high. Eat a meal as soon as you wake up and continue to eat every two to three hours thereafter. Combine protein and complex carbohydrates with each meal to keep them balanced. This combination will also help keep you full until your next meal. A salad with a chicken breast and an apple is a balanced meal, for example.
Liquid Calories
Excess liquid calories are just as detrimental to weight gain as food calories. Avoid beverages like sodas, sugary teas, slushies, milkshakes and alcohol. Water is a better choice because it contains no calories, hydrates the body and also helps flush impurities from the system. If you do not like the taste, flavor it with lemon or cucumber slices.
Aerobic Exercise
Aerobic exercise burns calories and reduces disease risk. The American College of Sports Medicine recommends 60 to 90 minutes of aerobic activity five days a week to promote weight loss. If you are pressed for time, exercise two or more times per day. All forms of activity are effective, but choose something you enjoy to keep you motivated. Jogging, biking, swimming, jumping rope, elliptical training, stair climbing and in-line skating are examples.
Weightlifting
Weightlifting helps you lose weight in the hours when you are not working out. When you lift weights, you build muscle, which turns up your resting metabolic rate. Spend your time doing predominately compound exercises, which work more than one muscle a time. These exercises will cause a maximal amount of muscle gain. Bench presses, overhead presses, lat pull-downs, dips, lunges and deadlifts are examples. Aim for three to four sets of eight to 12 repetitions each, and work out two or three days a week. Keep your rest breaks to 60 seconds or less in between sets to promote a higher caloric expenditure.
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