More than two out of three American adults are overweight or obese. If you are overweight or obese, you have an increased risk of developing diabetes, high blood pressure, certain types of cancer and heart disease. These and other health problems can greatly affect your quality and length of life. Losing just five to 10 percent of your weight can reduce your risk of health complications.
Expectations
Real life is not like reality television. A reasonable rate of weight loss is 1 to 2 lbs. a week. Heavier people may lose more than that at the beginning of their journeys, but it is unrealistic to expect to drop 10 or 15 pounds of fat each week. Recognize that many years of overeating contributed to your extra weight and know that slow and steady progress will help you reach your goals. Permanent weight loss is a result of permanent behavior changes. Avoid quick weight loss scams that promise jump starts or detoxing. Long-term weight loss is the result of careful eating and regular exercise.
Behavior Changes
The journey of a thousand miles starts with a single step, and so does weight loss. Think about what changes are reasonable. Do not try to change everything all at once. Change is difficult, so set yourself up for success. Commit to a 20-minute walk three days a week. Switch out your coffee creamer for skim milk. Fill up a pitcher of water in the morning and strive to drink it all before bedtime. Once you accomplish one habit change, move on to the next one.
Calories Count
To lose weight, you must burn more calories each day than you eat. Modest restrictions on your daily calorie intake will help you lose weight over time. Choose foods that are filling but do not contain too many calories. Eat plenty of fruits and vegetables, as they contain plenty of fiber for a calorie bargain. Choose lean proteins, such as fish, egg whites and skinless chicken. Get enough of the right types of fat in your diet. Fats are important for a healthy body, but they are high in calories. Count and measure foods like olive oil, walnuts and avocado. Log your food in a journal so you can track what food choices work well for you and which ones leave you too hungry at the end of the day. If your weight loss stalls, cut your daily calories by 100, but be careful not to cut calories too much. If you are hungry or undernourished, you may have a hard time sticking to your plan.
Exercise
Exercise increases your daily calorie burn while reducing your risk of heart disease and diabetes. Strive for 20 to 30 minutes of cardio activity, such as walking, bicycling or swimming, most days a week. Include strength training exercises at least two times a week in your exercise plan. Strength training helps to build and protect muscle mass. You want to lose fat, not muscle. Muscle mass burns more calories at rest than other types of body tissue and helps you look lean. Check with your doctor before beginning a new exercise program.
Member Comments