How To Reduce Weight Healthily

The Centers for Disease Control and Prevention reports that reaching a healthy weight can lower your risk for developing heart disease, some types of cancer, type 2 diabetes and osteoarthritis. Losing weight requires eating fewer calories than your body uses and burning more calories through physical activity. Creating a calorie deficit of 500 to 1,000 calories each day through better eating and exercise habits can help you safely lose 1 to 2 lbs. each week, the recommended rate for healthy weight loss.

Step 1

Calculate how many calories your body needs to maintain your current weight. Multiply your weight by 10 if you are sedentary or by 13 if you are over age 55 or participate in low levels of physical activity. Multiply your weight by 15 if you regularly participate in moderate exercise and by 18 if you regularly do vigorous exercise.

Step 2

Subtract 250 to 500 calories from your result. Eating this number of calories each day can help you lose weight at the recommended rate.

Step 3

Burn an additional 250 to 500 calories through regular exercise. A "calories-burned" chart can help you determine how many calories you burn during different types of exercise.

Step 4

Continue with your exercise plan and your reduced-calorie intake until you reach your goal weight. Gradually increase your calorie intake and maintain your exercise routine to maintain your new, healthy weight.

Tips and Warnings

Although calories are what really matter for weight loss, substituting lower-calorie, higher-nutrient foods, such as fruits, vegetables and whole-grain foods for high-calorie, low-nutrient foods can be helpful. Nutrient-dense foods can help you stay full for longer, which may help you take in fewer calories throughout the day. Choosing types of exercise that you enjoy can also help you stick with your exercise routine, which can help you stay consistent in burning more calories.
The Harvard Medical School says that men should never eat fewer than 1,500 calories each day and women should not eat fewer than 1,200 calories each day, unless under medical supervision. Eating too few calories can lead to nutrient deficiencies. Consult with your doctor before starting an exercise routine if you have been sedentary or have a chronic condition that affects your ability to safely exercise. Also, slowly and gradually working your way up to the recommended amount of exercise can help you prevent potential overuse injuries.