Excess weight has an effect that reverberates through the entire body. Not only are you subject to emotional stress, but you are also at increased risk for heart disease, stroke, fatty liver disease and osteoarthritis notes the Weight-Control Information Network. The plan to lose weight and restore your health requires the replacement of bad habits with good ones.
Step 1
Choose healthy foods when you shop and dine out. Avoid anything that is high in sodium, cholesterol, trans fat, sugar and saturated fat. This includes bacon, sausage, cakes, cookies, doughnuts, deep fried foods and wings. Stick with foods that are high in fiber, vitamins and minerals like fruits, vegetables, greens, whole grains, beans, fish, lean meats, nuts, seeds and dairy products.
Step 2
Determine your current calorie intake by tracking your calories for a day, then knock off 500 to 1,000 calories and make this your new intake. For example, if your current intake is 2,800 calories, eat 1,800 or 2,300 calories instead. A reduction of this magnitude should promote about 1 to 2 lbs. of weight loss a week according to the National Institutes of Health.
Step 3
Tip a water bottle instead of a wine glass. Excessive alcohol intake inhibits nutrient absorption and can also cause you to overeat according to the American Council on Exercise. Keep your intake to minimal levels and avoid other beverages that are high in calories like soda, sweet teas and sugary coffee drinks.
Step 4
Eat as soon as you wake up, then have a meal every two to three hours for the rest of the day. This will keep your metabolism elevated and appetite under control. Balance each meal with protein and high-fiber complex carbohydrates. A chicken breast wrap with lettuce and tomato is a light meal, for example.
Step 5
Dedicate time to cardiovascular exercise. Cardio not only burns calories, but also reduces disease risk and improves cardiovascular health. The American College of Sports Medicine recommends 60 to 90 minutes of cardio, performed five days a week, for weight loss. Choose a type that you will stick with like running, fast paced walking, elliptical training, stair climbing, jumping rope or dance aerobics.
Step 6
Lift weights two or three days a week to improve your physique and boost your weight loss efforts. When you gain muscle, your resting metabolic rate increases, which causes you to lose weight faster. Weight lifting also helps strengthen your bones. Perform exercises that target all of your major muscle groups.
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