If you're unhappy with the extra body weight you're carrying around, you're not alone. More than 25 percent of Americans were obese as of 2007, the Centers for Disease Control and Prevention report, and no state met the target body mass index goals for the year. However, there are steps you can take to improve your health and work toward losing unwanted weight. Losing weight is a gradual process, but with regular lifestyle changes and small improvements in the way you eat, you'll soon be on your way to a healthy new body.
You Are What You Eat
Step 1
Limit your caloric intake to a reasonable number for your body type. As you attempt to lose unwanted weight, it's important to reduce the amount of calories you are taking in. Find the target number of calories you need for your age, weight, and gender, and then aim for that caloric goal each day; a website such as the U.S. Department of Agriculture's MyPyramid can help. Reduce the number of calories you take in each day by a reasonable number --- the Hospital for Special Surgery, among many other organizations, suggests around 500 per day --- and cut how many "empty" calories you consume in the form of sweets, soft drinks and junk food.
Step 2
Eat a variety of healthy foods. Choose whole grains, lean meats, fresh fruits and vegetables and low-fat dairy products. Whenever possible, avoid processed foods,which often contain high amounts of fat, sodium, and other artificial ingredients.
Step 3
Choose your beverages carefully. Many people drink far more calories than they realize over the course of a day, in the form of soda, coffee drinks and other sweetened beverages. Instead, opt for water, lightly sweetened tea or another non-caloric beverage to keep your calorie count low.
Burn, Baby, Burn
Step 1
Choose a cardiovascular exercise routine that works for you. For the best weight-loss results, get cardiovascular exercise at least three times per week for at least 20 to 30 minutes per session. If you're new to exercise, you may need to build up to this gradually, the Hospital for Special Surgery explains. It's important to pick an exercise that you enjoy, as you'll be doing it frequently. Biking, walking, dancing and swimming are all good examples of cardio exercise.
Step 2
Plan a strength-training schedule. Strength training can also help you to lose weight, by building muscle in the body and increasing the amount of fat you burn when you exercise. Once you've developed an exercise routine, you may want to work in strength training one or two times per week.
Step 3
Choose an exercise buddy to help hold you accountable. Making lifestyle changes is never easy, but with dedication, it is definitely possible to lose the unwanted weight. A companion can help you when the going gets tough, and encourage you on your weight-loss journey.
Tips and Warnings
- Drink plenty of water during exercise to ensure that you stay properly hydrated.
- Don't attempt to lose weight too quickly; for most people, weight loss of 1 to 2 pounds per week is optimal. Consult your doctor before beginning any new diet or exercise regimen.
Things You'll Need
- Healthy foods
- Exercise equipment of your choice
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