When you are overweight or obese, you are subject to a number of health complications. Type 2 diabetes, coronary heart disease, fatty liver disease, osteoarthritis and certain types of cancer are all listed as health problems on the Weight-control Information Network's website. The best way to lose weight and reduce your disease risk is through diet and fitness.
Identification
When you eat more food than you burn, you create an energy surplus in your body that leads to weight gain. The objective with a weight loss plan is to burn more calories than you consume. The best way to do this is by cutting back on food intake. If you were to reduce your daily intake by 500 to 1,000 calories, you would lose about 1 to 2 lbs. a week, according to the National Institutes of Health, or NIH. If you have the discipline, shoot for the higher restriction to lose weight faster.
Features
Food choices are important when it comes to losing weight. Avoid anything high in saturated fat, sugar and sodium, such as cupcakes, cookies, chips, crackers, processed meats and canned soups. These foods are high in empty calories. Stick with foods that have high nutrient values, such as lean meats, fish, fruits, vegetables, nuts, seeds and beans.
Effects
Your drinking habits can take their toll on your weight, just as much as your eating habits. Sugary drinks such as soda, sweetened teas and dessert coffees are all high in calories, which can lead to weight gain. Alcohol is a major concern as well. Many people under the influence experience "drunk munchies" that can result in the consumption of several hundred extra calories for the day, according to the American Council on Exercise. The goal is to drink nothing but water as it is calorie-free and it also helps flush toxins from the body. You can enhance the flavor by adding cucumber or lemon slices to your glass.
Time Frame
The times when you choose to eat can affect your weight. For example, if you eat a meal in the morning and try to make it to evening without eating again, you run the risk of becoming hungry and overeating. Prevent this from happening by eating small, balanced meals every two to three hours throughout the day. This will also give your metabolism a lift and keep your energy levels on an even keel.
Aerobic Exercise
Aerobic exercise, commonly referred to as "cardio," is an important part of a weight loss plan. Exercises such as running, brisk walking, stair climbing, cycling and swimming all burn calories and improve aerobic capacity. The American College of Sports Medicine recommends 60 to 90 minutes of cardio, five days a week, to lose weight. If you have a busy lifestyle, work out several times a day in smaller increments. Make sure to choose something that you enjoy and work out at a moderate to high intensity.
Muscle Building
Muscle is built when you lift weights. This is an important part of a weight loss plan due to the metabolic activity of muscle. Every pound of muscle you build burns an extra 30 to 50 calories a day, according to the University of Michigan Health System. This can add up over the long term. Focus on doing compound exercises that work more than one muscle at a time for the fastest gains. Chest presses, upright rows, lat pulldowns, dips, squats and deadlifts are examples. Aim for 10 to 12 reps, do four or five sets and work out two or three days a week.
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