Easy Steps To Lose Weight For Women

More than 64 percent of American women are overweight or obese, according to the Centers for Disease Control and Prevention. The formula for losing weight is simple: Burn more calories than you consume. But, if you’re overweight or obese, you know first hand that losing weight can be challenging. It requires patience, planning and commitment. However, there are a few steps you can take to make it easier.

Benefits

Being overweight or obese increases your risk of developing diseases such as type 2 diabetes, heart disease, stroke and hypertension. However, just losing 5 to 10 percent of your total body weight can minimize your risk of these conditions by helping to reduce blood pressure, blood cholesterol and blood glucose levels, according to the Centers for Disease Control.

Simplify Exercise

One of the obstacles to successfully losing weight and keeping it off is reluctance to exercise. But you don’t need to train for a marathon or spend an hour in an indoor cycling class. Even a moderate amount of exercise, such as walking 30 minutes a day, can help you lose weight, according to a Duke University Medical Center study. Take advantage of easy opportunities to do more walking, such as parking farther away from the entrances to buildings, getting off the bus a few stops before your own or climbing the stairs at the mall instead of taking the escalator.

Cut Calories Wisely

Diets that significantly restrict calorie intake can deprive you of essential nutrients and lead to symptoms such as dehydration. It’s best to make gradual changes. The American Dietetic Association recommends easy strategies such as eating from smaller dishes and drinking from smaller glasses or cups to shave calories. Also, chew more slowly so you take about 20 to 30 minutes to finish your food and give your brain time to recognize you’re full.

Fill Up on Fiber

In two Nurses Health studies, two of the largest and longest-running investigations of factors that affect women’s health, high fiber intake was linked to lower body mass index. The American Dietetic Association recommends that women eat at least 2 cups of fruits, 2 1/2 cups of vegetables and at least three 1-oz. servings of whole grains daily. Easy ways to add fiber to your diet include having at least one fruit with every meal or puréeing vegetables and adding them to sauces and soups. Nuts are also good sources of fiber; keep them on hand for snacks instead of sugary or salty treats.

Caution

If you’ve had a sedentary lifestyle for a while, consult your doctor before beginning an exercise program. Your doctor can also give you more advice on easy dietary strategies you can make without compromising your health. Also, get advice about taking any supplements, especially if you have a medical condition.