According to the Centers for Disease Control and Prevention, as of 2009 only Colorado and the District of Columbia have obesity rates lower than 20 percent. For many people, losing weight is more than just a way to look better, it is a matter of avoiding serious health issues. The best way to lose weight is to do it slowly with a combination of exercise and diet, which allows the body time to adjust and helps to form good habits.
Goals
The goal of any weight-loss program is to burn more calories than you consume. The amount of weight that is generally considered acceptable to lose is 1 to 2 lbs. a week, according to MayoClinic.com. This would mean it would take a year to lose 100 lbs. For most people, this is the safest way to go because losing weight too quickly can lead to health problems, such as gallstones and gastrointestinal issues. For extremely obese people, it may be necessary to lose weight at a faster pace, because the risks of losing weight quickly are not as threatening as the ones from being overweight.
Calories
It takes the expenditure of 3,500 calories more than you consume to burn 1 lb. of fat. According to MayoClinic.com, dropping 500 calories from your daily diet will let you lose 1 lb. of fat a week, even before exercising. For most people, this is a safe range. If you are obese, a doctor may prescribe a lower-calorie diet that exceeds that amount. Regardless, the important thing is to keep track of the calories you consume to make sure they are fewer than you are expending. Keep track of this in a journal for best results. There are many free online calorie counters to assist with this.
Exercise
Exercising when you are obese should begin slowly. Walking for several minutes a day, then building up to more vigorous exercise once you have lost weight is the safest way to go. This avoids the strain on the joints and organs that can be caused by heavy weight bearing down on them. Exercising with moderate intensity for 60 to 90 minutes five times a week should be the goal, as that is the range that will allow for loss of weight. If you are extremely obese, have a doctor prescribe an exercise program. She can monitor your overall health and make sure you are not overextending yourself. One advantage to having extra weight is that you will burn more calories than a lighter person doing a similar exercise.
Diet
A vital part of any weight-loss regimen is a proper diet. Eating a low-fat, low-calorie diet will not only help you lose weight, but will be healthier overall. Dietitian Joanne Larson recommends avoiding diet foods and eating the basic food groups at meals -- lean meat, legumes, dairy, fruits and vegetables. You can then add small servings of whole grains or starches each meal to reach your caloric goal. Eat five to six smaller meals throughout the day to boost your metabolism and go easier on your digestive system.
Considerations
Consult with a doctor before beginning any weight-loss program, especially if you are obese. If you are not sure if you are obese, check your body mass index using a chart. If it is more than 30, you are considered obese. A doctor will be able to determine if you are in a range where you can be prescribed a lower-calorie diet. For most people, calorie consumption per day should go no lower than 1,200 for women and 1,500 for men. Anything lower than that can cause health issues, because it forces your body into thinking you are starving.
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