The price you pay for carrying excess weight can be your health. According to the National Institute of Diabetes and Digestive and Kidney Diseases, type 2 diabetes, heart disease and some cancers are health conditions you put yourself at a higher risk for when you are overweight. One health problem obese women have an increased risk for is breast cancer. Although research provides no final answer to the question of whether or not losing weight can reduce your chances of developing cancer, The National Institutes of Diabetes and Digestive and Kidney Diseases says losing weight may help.
Step 1
Lose weight and gain health to fight cancer by consuming more low-calorie antioxidant foods. Although some randomly performed studies on humans have not come up with consistent findings on the subject of whether antioxidants hinder the formation of cancer, research that was done in laboratories shows antioxidants may offer protection against cancer, states the National Cancer Institute. Include antioxidant, low-calorie beta-carotene foods such as spinach, carrots and kale in your diet. Eat tomatoes, which contain lycopene, and consume vitamin C foods such as oranges. Have tomato sauce made with tomato paste for antioxidant vitamin E, and consume vitamin A foods.
Step 2
Eat whole grains, protein and dairy foods. Three ounces a day may help you control your weight, states the U.S. Department of Agriculture. Consume low-calorie protein foods such as swordfish, rainbow trout and canned blue crab meat, which all contain vitamin E. Cook fish in a healthy low-calorie manner by broiling or grilling and not frying fish. Meats that are low in calories are turkey and chicken. Drink low-fat or fat-free milk with added vitamin A and eat low-fat yogurt.
Step 3
Do more than ½ hour of moderate exercise every day to lose weight and gain health to fight cancer, but first consult with a doctor to make sure you are healthy enough to exercise. Once the doctor gives his approval, get your exercise by walking at a pace of at least 3 mph. You can also get moderate exercise by doing aerobics in the water, by riding a bike at less than 10 mph, by playing tennis or by doing ballroom dancing. According to Major Karen Fauber of Edwards Air Force Base, studies revealed females who did more than five hours of vigorous exercise a week were less at risk for breast cancer than females who did the least amount of exercise.
References
- Edwards Air Force Base: Healthy Lifestyle Helps Reduce Breast Cancer Risk
- National Institutes of Diabetes and Digestive and Kidney Diseases: Do You Know the Health Risks of Being Overweight?
- National Cancer Institute: Antioxidants and Cancer Prevention: Fact Sheet
- U.S. Department of Agriculture: Reports by Single Nutrients
- Centers for Disease Control and Prevention: Healthy Weight -- It's not a Diet, It's a Lifestyle!
- U.S. Department of Agriculture: Inside the Pyramid
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