Most women have experienced some issues with weight. It's a serious problem that seems to be getting worse and worse with each passing year. As of 2006, 67 percent of adults were considered overweight. And though the issue tends to affect men more than women, more than 60 percent of women are considered overweight. To get your weight under control, a few very simple methods can go a long way to help.
Step 1
Pay attention to what you eat. It isn't enough to just keep a running tally in your in head; devote an entire notebook to your dietary habits. After every meal, beverage or snack, jot down the item and its caloric value. After a full day of eating, you'll have a better understanding of exactly how many calories you've consumed.
Step 2
Determine your caloric needs. Each of us has a caloric need to maintain a certain weight. It's based on our height, weight, age and level of activity. To determine this number, it's easiest to use a weight maintenance calculator.
Step 3
Start counting calories. This may sound like a dated method to lose weight, but it's really the most effective and safest approach to dieting. Once you've determined the number of calories you need to maintain weight, you can reduce this number to start shedding pounds.
Step 4
Modify your diet. By replacing animal-based foods with fruits, vegetables and whole grains, you can easily cut the number of calories because meat and dairy tend not only to have more fat and cholesterol, but also contain a great deal more calories.
Step 5
Use portion control. A good rule of thumb is a quarter of your plate should contain meat, and the other three-fourths should be fruits, vegetables and whole grains.
Step 6
Get more exercise. Just 30 minutes of moderate exercise about five times a week is all you really need to make a difference in your waistline. Walking is a great way to increase physical activity, but you may also want to consider biking, swimming, tennis or yoga.
Step 7
Drink more water. As you change your diet and exercise more, it's important to keep yourself properly hydrated. Sixty-four ounces each day is an appropriate goal.
Tips and Warnings
- If you're planning on dieting or even incorporating more exercise into your daily life, talk to your doctor. You want to be sure you're making good choices for your health, not just your weight.
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