Being overweight can be more than just unflattering. It can also contribute to serious health complications such as coronary heart disease, osteoarthritis, fatty liver disease, stroke, Type 2 diabetes, metabolic syndrome, cancer and gallbladder disease. You do not need to hire a professional or join a weight-loss support group or program, although they can be helpful for some, to reach your goal weight. You can shed unwanted pounds by yourself by making changes to your lifestyle.
Step 1
Boost your heart rate for at least 20 minutes a day with aerobic exercise, such as dancing, riding your bike or taking a brisk walk around the neighborhood.
Step 2
Lift weights as part of a strength-training routine or add weights to your current aerobic workout. Muscle can help you burn more calories -- so the more muscle you have, the more weight you will lose.
Step 3
Eat healthy foods including lean meats, vegetables, fruits and low-fat dairy products. Instead of focusing on types of foods you can't eat, use the Food Pyramid as a basic guide to what you should eat every day.
Step 4
Eat breakfast every morning to help jumpstart your metabolism. This will help you to burn more calories throughout the day and keep you from reaching for a mid-morning snack.
Step 5
Eat off smaller plates that range from 7 to 9 inches instead of large 10- or 14-inch plates. This way, you can eat everything on your plate without the extra guilt or weight.
Step 6
Write down what you eat and drink in a food diary. This will help you to monitor calories and actually see what goes into your body every day, which can prevent you from accidentally overeating.
Tips and Warnings
- The book "Age Erasers for Women" suggests exercising right after you eat. Exercising with a full stomach can actually boost your metabolism, helping you to burn more calories faster. In addition, you can burn more calories if you increase the intensity of your workout once in awhile. For example, if you usually run a mile in about 15 minutes, aim to complete it in 12 minutes every other day.
- Although limiting fat can help you to shed excess weight, it does not mean you can eat an unlimited amount of fat-free foods. Just as with full-fat foods, the Diet Channel warns that fat-free products contain calories too -- in some products just as many as the lighter items. Focus on calorie amounts and healthy portion sizes rather than the fat found in foods.
Things You'll Need
- Free weights
- 7- to 9-inch dinner plates
- Small notebook
References
- The Diet Channel: Successful Weight Loss: Top 10 Tips On What Works and Why; Kathleen Goodwin
- "Age Erasers for Women"; Prevention Magazine Health Books; 1997
- Redbook: 21 Ways to Burn Fat Faster
- National Institute of Diabetes and Digestive and Kidney Diseases: Do You Know the Health Risks of Being Overweight?
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