Losing weight can make you look and feel better. Weight loss also reduces your risk of several serious diseases, including diabetes, heart disease and several types of cancer. You have a lot of company if you need to lose a few pounds: According to the Centers for Disease Control and Prevention, 68 percent of American adults are overweight or obese. It is never too late to establish healthier habits, and you don't even have to get to your ideal weight to see the benefits. Losing even 10 percent of your body weight can make a huge difference in your overall health and wellness.
Step 1
Cut calories. Reducing your calorie intake will not only help you lose weight, it may also help you live longer. Washington University at St. Louis reports that restricting calorie intake could lead to a longer and healthier lifespan. Although you do not want to cut your calories too low, reducing your intake by 500 to 1,000 calories every day could help you lose up to 2 lb. each week.
Step 2
Eat healthy foods to give you more energy. Many of the healthiest foods, such as fruits, vegetables and whole grains, contain natural sources of vitamins to boost your energy levels and are usually also low in calories. Foods that contain sugar and fat may give you short-term energy, but can leave you feeling sluggish later.
Step 3
Exercise more. Regular exercise has many benefits in addition to helping you lose weight. Exercise gives you more energy, improves your mood and can reduce aches and pains. Exercise can also reduce your risk of chronic diseases, such as diabetes and heart disease. Even moderate exercise, such as walking and dancing, can be enough to provide benefits.
Step 4
Drink more water. Increasing your water intake will keep you from feeling as hungry, so you may be able to decrease portion sizes and may be less tempted to snack.
Tips and Warnings
- Get at least seven or eight hours of sleep each night. Enough sleep can give you the willpower to stick with healthy habits and can make you feel better overall.
- Don't skip meals to try to lose weight. Avoid processed foods as much as possible.
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