While excess weight is often a cosmetic concern, carrying too much fat also affects your physical and mental well-being. Healthy weight loss can help you look and feel better, but with so many pills, workouts and diets to choose from, knowing which path to take can be challenging. Make yourself aware of the safe and proven ways to lose weight in order to achieve the results you need.
Essential Weight Loss
Although lack of exercise and unhealthy eating are typically blamed for weight gain, other factors play a role in the size of your waist as well, including your family history and some medications. People who carry excessive fat face an increased risk of stroke, sexual problems, liver disease and cancer. A healthy level of body fat is around 20 percent for women and 15 percent for men. Perform a self-test of your fat by pinching the folds at your midsection. You likely have unhealthy levels of fat if you can pinch an inch or greater, according to the President's Council on Physical Fitness and Sports.
How to Lose It
Calorie awareness is a necessary first step to weight loss, since your body size will continue to increase if you take in more calories each day than you burn with physical activity. One pound of fat equals roughly 3,500 calories, which means you'll have to burn and/or reduce your intake by 3,500 calories over the course of a week --- or about 500 calories daily --- in order to lose 1 lb. of fat. A written record of your daily calorie intake is often helpful both as a motivational tool and as a method to control eating.
Calories and Exercise
Your chance for burning significant amounts of calories rises when you add aerobic activities to your schedule. The Department of Health and Human Services defines an effective workout as 2 1/2 hours weekly of moderate aerobics like walking or 1 3/4 hours weekly of vigorous activity such as running. Strength training twice weekly also contributes to weight loss and may include weightlifting for up to an hour. While weightlifting won't burn as many calories as most aerobic workouts, the resistance activity reduces body fat, builds endurance and helps your body continue to burn calories even when you aren't being active. Ask your doctor before starting an exercise program, especially if you have prescribed medications.
Eating Better for Less Weight
An effective weight loss diet includes plenty of complex carbohydrates and moderate amounts of proteins and fat. Nutritionists typically recommend daily consumption of fruits and vegetables, as well as whole grains and low-fat or non-fat dairy products. Read labels to ensure your daily intake stays above 1,200 calories and avoid diets that recommend less, as they are unlikely to produce sustained weight loss and may threaten your safety. Skipping breakfast and eating late at night increase your chance for weight gain.
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