Eating a high-calorie diet or inactivity may contribute to weight gain. However, people struggling with obesity have options for losing weight and keeping pounds off. The most sensible method for achieving a healthy weight permanently is through eating less, choosing healthy foods and starting an exercise plan, according to the American Heart Association.
How It Works
Weight loss requires eating a diet full of healthy foods, such as fruits, vegetables, lean protein, low-fat dairy, healthy fats and whole-grain carbohydrates. Choosing whole-grain foods will also assist in making you feel fuller longer and control your blood pressure, according to the American Heart Association.
Eat freshwater fish at least twice a week. Consuming this fish is healthy for weight loss and may reduce the risk of obesity-related health issues, such as coronary artery disease.
Serving sizes will vary, based on your current weight, age, height and gender. MayoClinic.com offers a tool that allows you to calculate calorie requirements and serving sizes.
Benefits
Obesity is a challenge for many American adults, with approximately 66 percent of Americans struggling with overweight or obesity challenges, according to MedlinePlus. Obesity, however, increases your risk for arthritis, cancer and heart disease. Losing the extra pounds lowers your risk for serious health concerns.
Considerations
Choosing healthy foods that make you feel full will assist in weight loss, according to MayoClinic.com. Select foods that are high in volume, but not in calories. For example, grapefruit, carrots and raw broccoli are low in fat and calories, but high in volume. Protein sources such as beans, lentils and skinless white meat poultry are a few more options. Whole-wheat bread, oatmeal and whole grain cereals will also leave you satisfied with lower calorie content.
Misconceptions
Diet changes are a good start; however, physical activity is also important. Aim to exercise at least 30 minutes most days of the week, recommends the American Heart Association. Exercising helps you burn calories quickly to lose weight. Exercise is also an important tool to safeguard against disease.
Warnings
Avoid fad diets that promise fast results, recommends the American Heart Association. Some of these diets don't encourage physical activity, which puts you at higher risk for stroke and heart disease. Fad diets also require drastic changes in diet, making the plans difficult to stick with long-term. This puts you at higher risk for regaining weight.
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