Weight loss is something many struggle with throughout their lives. The benefits are worth the struggle, though, because maintaining a healthy body weight reduces your risks for many chronic and potentially life-threatening medical conditions. In most cases, the question is not whether you can lose 10 lbs., but whether you need to and how best to go about it.
The Need to Lose Weight
Before you embark on a weight-loss plan, you should determine whether you actually need to lose weight. You can visit your doctor to discuss whether your weight qualifies you as overweight or obese. Or you can calculate your body mass index at home, using a few readily available figures. To determine your BMI, you will need to know your height in inches and your weight in pounds. Then, you simply divide your weight in pounds by your height in inches squared and multiply it by 703. For example, a person who stands 5 feet, 7 inches tall and weighs 170 lbs. has a BMI of 26.6. A BMI of between 18.5 and 24.9 is considered a healthy weight, while a number between 25 and 29.9 is considered overweight. A BMI of more than 30 is considered obese.
The Science of Weight Loss
Once you decide you need to lose weight, you should make sure you understand how weight loss occurs so you go about it the right way. To lose weight, you need to burn more calories than you consume. You can accomplish this by increasing the number of calories you burn through physical activity each day, reducing the number of calories you eat each day or a combination of the two. When deciding how to approach your weight loss, consider that each pound of fat you carry on your body is the equivalent of 3,500 calories. In general, a safe pace for weight loss is 1 lb. to 2 lbs. a week, so it may take three months or longer to lose 10 lbs.
Dietary Changes
You can change how you eat each day and reduce your caloric intake to help you lose weight. In general, the lowest recommended daily caloric intake for women is 1,200 calories; for men, it's 1,500 calories. To restrict caloric intake more than this, you should be supervised by a medical professional. However, your current diet likely has room for cutting at least a few calories. For starters, try to eliminate added fats, sugars and salt, which tend to also be high in calories. Instead, try to center your diet on lean sources of protein, whole grains, fresh fruits and vegetables and low-fat dairy products.
Physical Activity
The other important part of a weight-loss plan is increasing the amount of physical activity you get. In general, adults should try to get 150 minutes of moderate aerobic activity each week. However, to lose weight, adults often will need to exceed this recommendation. If you are currently inactive, you should try gradually to increase the amount of time you devote to physical activity and the intensity of your activity. Even little changes in your routine, such as taking the stairs as opposed to the elevator, can contribute to your goals. You also may be more successful if you vary your exercise routine and pick activities you already enjoy.
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