If you're overweight, one of the best things you can do for your long-term health outlook is to lose those extra pounds. Carrying too much weight has been associated with all kinds of health problems, ranging from arthritis and joint pain to diabetes and heart disease. One of the best ways to lose weight---and to keep the weight off for good---is to change the way you eat and add exercise to your everyday life.
Step 1
Figure out how many calories you need to eat each day to lose weight. Multiply your current weight by 15. The number you get is the total number of calories you need to eat each day to maintain your current weight. To lose weight, decrease the number of calories you eat each day. If you trim 500 calories from your daily intake, you can expect to see about 1 pound a week of weight loss.
Step 2
Put together a daily diet plan that gives you your target calorie count. Dedicate most of your calories to healthy foods that give you the maximum nutrition, including fruits and vegetables, lean meats, nonfat dairy products and whole grains. Save around 150 calories per day for your favorite snack so that your diet doesn't make you feel deprived.
Step 3
Create an exercise plan. You should exercise 30 to 60 minutes most days of the week. Make a specific plan---"I will walk for 45 minutes every Tuesday night" instead of I'll try to walk after dinner." By getting at least 45 minutes of exercise five or more days a week, you can anticipate losing about 1 pound every week.
Step 4
Follow through on your plans. Keeping a food and exercise journal can help create a sense of accountability that will improve your chances of weight loss success. Keep a written record of what you eat every day and write down your daily exercise activities.
Tips and Warnings
- If you're having trouble following through on weight loss programs, it might be that you are pushing yourself to be more ambitious than you are ready to be. Instead of cutting 1,000 calories from your diet, start by cutting 250 calories and gradually increase your calorie reduction. Start with a once-a-week workout and gradually work up to everyday exercise. It's alright to take it slow and steady when it comes to losing weight.
- Don't decrease your daily calorie intake to less than 1,200 calories per day, or you run the risk of providing your body with insufficient nutrients. Always talk to your health care provider before starting any weight loss plan. Consider getting a full physical to ensure that you're healthy enough to make the lifestyle changes you have planned.
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