More than one-third of American adults older than 20 are obese, according to the Weight-Control Information Network. However, with everyone from medical experts to your sister-in-law throwing weight-loss tips at you, it can be hard to know where to start. It doesn't have to be that way. With a few simple steps, you can be on your way to your weight-loss goals.
Talk to Your Doctor
The first thing you should do if you want to start losing weight is talk to your doctor. He or she can tell you if you need to lose weight. Trying to lose weight when you don't need to, especially if you're a teenager, can set you up for an eating disorder. Also, if you've experienced sudden weight gain without changing your lifestyle, your doctor may want to check for health problems such as thyroid issues or reactions to certain medications.
Set a Realistic Goal
Once your doctor has confirmed you could stand to drop a few pounds, you need to set a goal. To do that, you need to know the ideal weight range for your height, also known as your body mass index. You can use the CDC's calculator to figure out your BMI. Then, set a reasonable weight-loss goal, such as 1 to 2 lbs. a week. Losing weight fast can actually be bad for you, as it can lead to yo-yo dieting which negatively impacts your health, according to nutritionist Andrea Wenger Hess of the University of Maryland Medical Center.
Counting Calories
Once you've set your weight-loss goal, it's time to figure out how many calories you need to eat each day in order to lose weight at a safe, healthy rate. Your calorie requirements depend on your age, weight and activity level. MayoClinic.com has a calculator you can use to find your calorie needs. Once you know that, you can count your calories, either with a pen and paper, or by using one of the many online calorie calculators that do the math for you.
Build In Exercise
A final task for weight loss is exercise. By exercising, you increase the number of calories your body burns, which helps you shed pounds and become more fit. You don't have to run a marathon to benefit from exercise; 30 minutes of moderate-intensity exercise three days a week can help you reach your goals, according to MedlinePlus. If you're new to exercise, you can start with a 10-minute walk and build up as your fitness level increases.
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