Obesity is a serious issue. Not only does it change your external appearance, but it also affects your overall health by increasing your risks for chronic diseases, like heart disease, diabetes and even some forms of cancer. Although weight loss may feel overwhelming, even losing 15 lbs. can often go a long way to improving your overall health and wellness.
Step 1
Focus calorie intake more on fruits and vegetables with small accompanying amounts of lean proteins, low-fat dairy, whole grains and healthy fats from foods like nuts, legumes and olive oil. Fruits and vegetables have higher levels of fiber which helps keep you feeling full longer. Vegetables and fruits also often have fewer calories than members of other food groups.
Step 2
Control your portion sizes to reduce your overall daily caloric intake. Guide your portion sizes using visual cues. For example, a serving of bread is about the size of a hockey puck. A fish serving size is approximately the size of your checkbook. A serving size of other meats is about the size of a deck of cards. A serving size for vegetables or fruits is the size of a softball.
Step 3
Drink water instead of sugary drinks. If sticking to water alone is too difficult, add diet sodas or other drinks with calorie-free sugar substitutes.
Step 4
Take part in aerobic exercise at least 150 minutes a week. Shoot for 300 minutes of exercise a week for even better health benefits. Aerobic exercise includes activities that increase both your cardiovascular and respiratory rates. Include other aerobic activity in your day by making simple changes, such as taking the stairs instead of the elevator.
Step 5
Strength train at least two days each week. Strength training not only build muscle, but it also burns calories. Increasing muscle mass also increases your body's efficiency in burning calories, resulting in greater weight loss. Focus strength training on each of the major muscle groups including the arms, legs, chest, back, shoulders, abdomen and hips.
Tips and Warnings
- Avoid "fad" or "crash" diets that eliminate entire food groups or cut your calorie intake below 1,000 calories a day. Although they may cause you to lose weight fast, the results are often only temporary. Limiting calorie intake can result in malnutrition or the development of an eating disorder.
- Before starting any diet or exercise routine, check with your doctor to ensure your plan is appropriate and safe for your individual health situation.
References
- Centers for Disease Control and Prevention: Halting the Epidemic by Making Health Easier: At A Glance 2010
- American Council on Exercise: How Can I Lose Weight and Keep it Off?
- MayoClinic.com Strength Training: Get Stronger, Leaner, Healthier
- MayoClinic.com: Portion Control
- Centers for Disease Control and Prevention: Activity Guidelines
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