More than 72 million people in the United States are obese, according to the Centers for Disease Control and Prevention. This means that about one in three Americans are at special risk for developing life-threatening conditions, such as heart problems, high blood pressure and diabetes. Losing weight can greatly reduce the risk of heart attack and stroke, the first and third leading causes of death in America. While there are many great benefits to losing weight, a diet should be sensible and sustainable so that you lose weight in a healthy manner and keep it off forever.
Count Calories
You must burn more calories than you take in to lose weight. Learn how to count the number of calories you ingest with food and beverages and calculate how many calories you use during daily activities and exercise. Each pound of fat consists of about 3,500 calories, Health.gov states. Thus, if you burn 500 calories more each day than you eat, you will lose 1 lb. in a week.
Diet Slowly
Rapid weight loss may not be sustainable and you may be burning lean body tissue like muscle if you lose weight too rapidly, MayoClinic.com warns. Losing one to two pounds a week may seem slow, but often results in meaningful weight loss in which the fat never comes back.
Reduce Portions
One of the easiest ways to lose weight sensibly and without making major changes is to simply cut your portion sizes. Reducing the amount of food you put on your plate is an easy and effective alternative to drastically changing grocery lists, refusing food at social gatherings, or making changes that are too difficult to sustain.
Nutrient-Rich Foods
Eat foods that are high in nutrition and low in fat and calories. Fresh fruits and vegetables are a great choice for those trying to lose weight in a healthy way and keeping it off forever. Whole-grain breads are a good source of fiber which aids in digestion and reduces blood cholesterol levels. Small portions of lean meats, poultry and fish deliver protein and other important vitamins and minerals.
Increase Exercise
Reducing food is only half the equation for losing weight. You must also exercise to burn more calories than you eat. The National Library of Medicine suggests a half-hour of aerobic exercise three times a week.
Keep It Off
Make sustaining a healthy weight your ultimate goal. Eating unhealthy and fattening foods is a bad habit. Make eating proper portions of healthy foods your new habit. Don't allow your weight to creep back up. Dieting to lose weight is difficult and not much fun. It's much easier to keep a healthy weight than it is to lose weight. Step on a bathroom scale each day to avoid gaining back those unwanted pounds.
Widen Your Horizons
Experiment with a wide variety of foods to find new healthy favorites to replace fattening foods. For example, if you like lettuce salads, seek out different types of greens, such as fresh spinach or romaine lettuce. It's easier to choose healthy foods over unhealthy ones once you find new favorites to replace your old, fattening ones.
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