Diet Plans For Overweight Patients

Being overweight can pose severe health risks. One way to determine whether you are overweight is to check your body mass index, or BMI, using an online calculator. If your BMI is 25 or more, you are overweight; if it is 30 or more, you are obese. If you are overweight or obese, you should work with your doctor to find a diet plan that can lead to long-term, sustainable weight loss.

Getting Started

Find your ideal weight, and aim for it. Plan to lose 1 to 2 pounds a week, which is a sustainable weight loss. To lose the weight, create a healthy meal plan that cuts your calories and fat. However, you should not cut calories too drastically. If you lose weight too quickly, you could be depriving your body of important nutrients.

Eliminate Bad Foods

Eliminate foods that are low in nutrition and high in fat and calories. These foods often contain large amounts of salt, sodium, sugar and starch as well as lots of calories. Examples of high-calorie, high-fat foods include chips, full-fat cheese, candy and baked pastries. Also be on the lookout for foods that are high in saturated or transfats. These foods not only make you gain weight, but they can also increase the risk of several heart conditions.

Increase Your Fiber

Increasing your intake of dietary fiber has several health benefits, including helping with weight loss, according to the Mayo Clinic website. High-fiber foods take longer to chew, which helps keep you from overeating and makes you feel as though you've eaten more than you have. Fiber also helps to keep your digestive system healthy and regular.

Keep Physically Active

No matter how you choose to diet, being physically active helps you lose weight more quickly and keep it off. You don't have to go in the gym and start pumping weights; in fact, starting off with exercises such as walking or jogging can have a profound impact on your body, weight, health and well being. According to the American Heart Association, regular exercise for just 30 minutes a day can help lower your risk of heart disease.

Follow the MyPyramid

The U.S. Department of Agriculture MyPyramid food pyramid illustrates how much of certain kinds of foods you should have on a daily basis. Using the food pyramid as a food guide can help you get all the vitamins you need for good health and vitality.