The Best Way To Lose Weight & Stay Fit

Contrary to the latest fad diets, the best way to lose weight and keep it off is to cut calories and exercise. Losing weight requires either eating fewer calories or burning more than you take in. The best method is a combination of the two. Low calorie extreme diets cause feelings of deprivation and the temptation to binge, and people who follow these usually gain their weight back. People who take the slower route of eating less and exercising more have a better chance of keeping the weight off.

Obesity

Obesity is a growing health problem in the U.S., with the Centers for Disease Control and Prevention reporting one-third of Americans are 20 percent overweight in 2011. At any given time, anywhere from 25 to 50 percent of adults are on a diet. Americans spend $30 billion yearly on diet aids and remedies. The most common causes of obesity are poor eating habits, lack of exercise and glandular malfunctions such as diabetes, hypoglycemia, hyperinsulinemia, emotional problems, boredom and a great love of food.

BMI

One of the most popular methods to determine whether you are overweight is to calculate your body mass index, or BMI. To figure your BMI, multiply your weight in pounds by 703, then divide this number by your height in inches. Divide by your height again. For example, a 60 year-old woman weighting 147 who is 5 feet, 2 inches tall would have a BMI of 26.8. Anyone with a BMI greater than 25 is considered to be overweight. A BMI of more than 30 is considered obese and increases the risk of diabetes, high blood pressure and coronary artery disease. A BMI higher than 40 is considered morbidly obese, according to the Cleveland Clinic.

Weight Loss

A reasonable goal would be to lose 1 lb. per week. To do this, you must use 500 calories less each day, or a total of 3,500 fewer calories per week. You could eat 250 fewer calories daily and burn 250 through exercise to accomplish this.

To calculate the number of calories you need per day to maintain your present weight, you can use a calorie calculator such as the one at MayoClinic.com. You will enter your age, height, weight, sex and activity level. From this number you subtract the number of calories you wish to burn each day to reach your weight loss goal.

Exercise and Diet Tips

Bodybuildingforyou.com offers tips for exercise and diet. Start slowly and work up the number of days per week you exercise. Set realistic goals you can attain. Journal each day what you have eaten and how much you exercised. Always remember the benefits of exercise -- better sleep, stress reduction and more energy. Try exercises you genuinely enjoy doing, and make time to stretch. Never skip meals, and eat "good" fats such as olive oil and avocados rather than partially hydrogenated oils and trans fats. Drink plenty of fresh water. Eat small, balanced meals or snacks every two to three hours to stabilize blood sugar. Increase muscle with strength training. Consider working with a personal trainer.