Healthy weight balance is important for general health and chronic disease prevention. According to the Centers for Disease Control and Prevention, you should aim for a moderate weight loss of 5 to 10 percent for health benefits, including better blood pressure and cholesterol control. Losing weight healthily requires reducing your calorie intake and creating a deficit. To lose 1 to 2 pounds per week you need to create a deficit of 3,500 calories or about 500 per day.
Weight Loss
Step 1
Assess your weight. Use a Body Mass Index (BMI) calculator to identify if you are normal weight, overweight or obese.
Step 2
Use a food diary to track your food intake. Go to Centers for Disease Control (CDC) Food Diary and enter data into an online food tracker. Identify the type of food and quantities you are consuming.
Step 3
Set a goal. Cut 500 calories from your diet, eliminating snacks and sweetened beverages.
Step 4
Eat more fruits and vegetables. Fruits and vegetables are high in water content, low in fat and calories. Focus on high fiber foods such as apples, oranges, grapes, broccoli, spinach or other leafy green vegetables.
Step 5
Cut the calories in the foods that you eat. Eat lower fat cheeses, such as Swiss and mozzarella, choose leans cuts of chicken, beef and pork. Reduce the amount of added fat and calories from butter and oils. Replace whole milk with low-fat and fat free milk products. Eat 100 percent whole grain foods.
Step 6
Focus on portion control. Eat only half of a restaurant portion which often contains two to three servings. Get a take home container when your food is served. Visually divide your plate into two and aim to eat only half of the portion.
Step 7
Eliminate added snacks and dessert. Cut the number of days that you eat dessert. Cookies, cakes, ice cream are a big source of added fat and calories. Consume fresh, canned or frozen fruit as a replacement.
Step 8
Start exercising. Walk 15 minutes each day above your current activity level. Increase by 15 minutes per week until you are able to exercise for 60 to 90 minutes daily. Take a walk at lunch. Park your car away from the grocery entry door to increase activity when time is limited.
Step 9
Get support from others. Talk with family and friends about losing weight healthily. Encourage them to join you in your journey of healthful eating and exercise.
Tips and Warnings
- Check with your health professional prior to starting any programs. Certain conditions require special diets and nutritional requirements.
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