According to the Centers for Disease Control and Prevention, 34 percent of adults in the United States are obese. Obesity can lead to a variety of chronic illnesses, such as diabetes, high blood pressure and heart disease. In addition, being overweight can contribute to problems such as arthritis, cancer and other illnesses. Avoid diet-related problems and prevent long-term complications that can decrease your quality of life in the future.
Step 1
Find out what your ideal weight is. Visit your doctor, certified dietitian or nutritionist. They will take your weight and height and from this can they determine your body mass index. Body mass index measures body fat. They can also tell you what your ideal body weight is for your frame, sex and height.
Step 2
Make a plan to lose weight if you are overweight. Discuss with your doctor, dietitian or nutritionist an ideal diet for you to follow. They will establish steps you should follow to help you lose weight. The plan may include documenting what you are eating and following a particular meal plan.
Step 3
Identify foods on your regular menu that are not healthy and find replacements for them. Replace red meat with chicken, fish, or tofu. Replace white rice, pasta and bread with whole grain products. Dairy products should be switched to low fat or non fat.
Step 4
Increase the amount of fruits and vegetables you are eating. Replace high calorie, low nutrition snacks with whole fruits and vegetables, which are higher in fiber, lower in calories, and more filling.
Step 5
Follow your meal plan. Do the best you can to follow your plan and write down what you are eating. Use this log to make you accountable.
Step 6
Be realistic. Don't punish yourself for falling off track. It is not always an easy process and it will take time to accomplish. Reward yourself for the progress you make, no matter how small.
Step 7
Get the green light from your doctor before starting a physical activity program. Most people need thirty minutes of moderate exercise on most days of the week. This includes brisk walking, jogging, biking, or swimming. If it fits into your lifestyle, join the gym or take some exercise classes. If you have chronic conditions or previous injuries, some exercises may not be appropriate for you so talk to your doctor first.
