When you're overweight or obese, you are at high risk for cardiovascular disease, hypertension and stroke, according to the World Health Organization. To lose weight and reduce these risks, you also need to reduce your calorie consumption.
Reduction
A safe weight loss goal is 1 to 2 lb. a week. You can achieve this by reducing your daily intake by 500 to 1,000 calories, according to the Centers for Disease Control and Prevention.
Size
When you reduce your calories, there is a limit you shouldn't cross. The National Institutes of Health recommend that women do not go below 1,200 calories and men don't consume less than 1,500 calories a day.
Exercise
Exercise is another critical component to weight loss, especially cardiovascular exercise. If you burn an additional 500 calories a day, you can lose another pound a week. Choose a type that you enjoy and exercise long enough to meet the 500 calorie mark. This will be based on your size. For example, if you're 190 lb. you'll burn just over 500 calories in 35 minutes running at 6 mph, according to the World Health Organization. Utilize an online activity calculator for assistance.
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