You're not alone if you need to lose excess pounds. About 64 percent of women and 72 percent of men are overweight or obese, according to a February 2010 report by the Weight-control Information Network. Launch your weight loss program by setting realistic goals and scheduling regular physical activity. Adopt a low-calorie diet focused on healthy food choices to improve your chances of success.
Goals
Set -- and follow -- weight loss goals to successfully drop unwanted pounds. Take into consideration your abilities and any limitations you might have, such as your fitness level. You can realistically lose 1 to 2 lb. a week. You may initially lose more than this as your body sheds water weight. However, you shouldn't drop more than 1 to 2 lb. a week long-term for healthy weight loss. Ask your doctor to evaluate your weight loss plan before you implement it. Monitor your progress in a journal or notebook. Make adjustments as needed.
Exercise
Healthy adults need two hours and 30 minutes of activity daily. Begin your workout plan with moderate activity, such as low-impact aerobics, walking or water aerobics. These activities burn more than 150 calories an hour for a 160-lb. person, according to the Mayo Clinic. Challenge your body with more intense activities as you get stronger. For example, running and rollerblading burn more than 900 calories an hour, which aids in faster weight loss.
Diet
Plan a reduced-calorie diet that includes a variety of nutritious foods. Get your nutrients from fruits, vegetables, low-fat dairy products and lean sources of protein, such as egg whites, beans and lentils. Eat healthy sources of fat, such as olive oil and avocados. Daily calorie needs vary, based on your gender, activity level and age, according to the American Heart Association, or AHA.
Women ages 19 to 30 need as many as 2,200 calories a day with a moderate activity level. Women between the ages of 31 to 50 need about 2,000 calories daily, while women 51 and older need 1,800 calories.
Men require more calories than women for daily functions. For example, men between the age of 19 to 30 need as many as 2,800 calories daily, while men age 31 to 50 need as many as 2,600 calories. Calorie needs drop to 2,400 or less for men age 51 and older.
Portion Control
Learn portion control by reading food labels. For example, a whole wheat bagel may contain two servings, depending on its size. If you fail to review the nutritional information and eat the entire bagel, you could double your caloric intake.
Use visual cues to estimate serving sizes when measuring cups aren't available; the AHA recommends using your hand. For example, a cup serving is about the size of your fist, while the inside of your cupped hand represents a ½ cup. Use the palm of your hand to measure out a 3-oz. serving of meat. Your thumb represents a tablespoon, while the tip of your thumb equals a teaspoon.
References
- American Heart Association: Portion Control is in Your Hands
- Mayo Clinic: Weight Loss Goals: 10 Tips for Success
- Weight-control Information Network: Statistics Related to Overweight and Obesity
- Mayo Clinic: Exercise for Weight Loss: Calories Burned in 1 Hour
- Mayo Clinic: Food Pyramids: Explore These Healthy Diet Options
- American Heart Association: Know How Many Calories You Should Eat
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