According to MedLine Plus, 66 percent of American adults are overweight or obese. Being overweight or obese can cause several health problems, such as diabetes, high cholesterol, high blood pressure and some cancers. Losing weight is not easy, but it can be done with some effort and planning. Before you start any diet or weight loss program, consult with your doctor to be sure that your plan will be effective, and that it is safe for you.
Step 1
Find people to support you in your weight loss goals. Ask your friends and family to encourage you, and consider joining a support group to help keep you motivated. Ask your doctor or your local hospital for a support group recommendation.
Step 2
Set realistic goals for your weight loss. FamilyDoctor.org recommends trying to lose no more than 2 lbs per week. The Mayo Clinic also recommends setting lifestyle goals as well; for example, strive to exercise a certain number of days per week or to drink eight glasses of water per day.
Step 3
Eat more whole grains, fruits and vegetables. Eat three meals per day, and one or two healthy snacks. Do not skip meals or allow yourself to get too hungry, as this will make you more likely to eat too much later in the day, and will prevent you from losing weight.
Step 4
Exercise often for weight loss. The Mayo Clinic recommends exercising for a half hour most days. Harvard University states that activities such as gardening or dancing, or anything else that encourages your body to move counts toward your exercise goals.
Step 5
Consider weight loss surgery if you are very obese, and if your doctor recommends it. According to WomensHealth.gov, people who have not been able to lose weight by other means and who have a body mass index over 35 or 40, depending on their overall health, may be eligible for weight loss surgery.
Tips and Warnings
- Remember that you are making a permanent lifestyle change. Do not become discouraged if you have setbacks, and make small changes toward better health.
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