High consumption levels of fat can cause increases in weight over time. Diets high in fat can lead to obesity. The American Heart Association states that if you have a body mass index, or BMI, of over 30, you are obese. A well-balanced diet and healthy lifestyle choices can help you lose weight in a safe and healthy manner.
Types of Fats
The American Heart Association says that less than 7 percent of your daily diet should come from saturated fats. Less than 1 percent of your diet should come from trans fats. MayoClinic.com says that the best way to reduce your saturated and trans fat intake is to avoid eating solid fats. Some foods that contain these fats are butter, gravy and creams.
Eat Healthier Foods
MayoClinic.com recommends that you eat leaner proteins and more fruits and vegetables to help lose weight. Eat heart-healthy proteins such as fish that are high in omega-3 fatty acids. Fruits and vegetables contain substances that help protect against heart disease and type 2 diabetes. Vegetables are also rich in fiber and low in calories. Fiber helps to regulate your bowel movements and cleanse your body.
Control Your Portion Sizes
MayoClinic.com recommends that you watch and control your portion sizes when eating, which will help you consume fewer calories. You are more likely to gain more weight when you overeat and consume more calories. Measure your food using measuring spoons or cups, ounces or pieces to help control your portion sizes.
Physical Activity
The American Heart Association recommends that every adult between the ages of 18 and 55 should exercise for at least 30 minutes a day for five days a week. Exercising helps to burn extra calories and reduce fat. Regular exercise also helps to regulate your blood flow and reduce your blood cholesterol levels. Start off with low- or moderate-activity exercises and work your way up to high-intensity exercises.
Considerations
Visit your local doctor or health-care provider to check your fat and cholesterol levels. Ask your doctor for advice on weight loss and lifestyle choices to lose weight if your numbers are not within a healthy range. Avoid unhealthy lifestyle choices such as smoking or drinking a lot of alcohol. Try not to consume a lot of sugars when trying to lose weight because unused sugars are often stored as fat in the body.
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