You're not alone if you're overweight. More than 72 million Americans struggle with obesity, according to a 2010 report by the Centers for Disease Control and Prevention, or CDC. Even a few excess pounds increase your risk for health problems that range from heart disease to type 2 diabetes. Use a combination of weight loss strategies for the best chance of success.
Diet Choices
One of the most important aspects of weight loss centers around your diet. Avoid unhealthy diet programs, such as those that rely on very few ingredients for long periods of time, or plans that require an extremely low caloric intake -- don't dip below 1,000 calories a day. Choose the majority of your foods from the fruit and vegetable groups. Augment them with smaller servings of whole grains, lean proteins, low-fat dairy products, and such healthy fats as nuts, olive oil and fish. Select foods high in fiber; it takes longer to digest, which makes you feel fuller longer.
Calorie Control
Losing weight depends on a fine relationship between the calories you consume and the calories you burn. To lose weight, you need to create a caloric deficit. This happens when you take in fewer calories than you burn through exercise and such basic body functions as breathing. Use a calorie calculator to determine how many calories you can consume each day and still lose weight. Such tools factor in your current weight, your weight goal and your activity level to determine an estimated individual calorie goal. Record your daily caloric intake in a journal or track your calories through such programs as LIVESTRONG.COM's MyPlate food calorie database.
Aerobic Exercise
Use aerobic, or cardiovascular, exercise to help create a caloric deficit. Aerobic exercise includes any activity that increases your heart and breathing rate, two key signs of the calorie-burning process. Add at least 150 minutes of moderately intense exercise to your schedule each week, recommends the CDC. Moderately intense activities include brisk walking, biking, swimming, hiking, or using such gym machines as the elliptical or stair stepper. To increase your weight loss results, the CDC recommends either increasing your exercise intensity, such as running instead of walking, or increasing your weekly exercise time to 300 minutes.
Strength Training
Perform strength training exercises to increase your stamina. They also add muscle mass, which increases your ability to burn calories more efficiently. Work out at least twice a week. Include activities that focus on all your major muscle groups, including your legs, arms, hips, back, shoulders, abs and chest.
References
- Centers for Disease Control and Prevention; Physical Activity Guidelines; February 16, 2011
- Centers for Disease Control and Prevention; Overweight and Obesity; September 23, 2010
- Mayo Clinic; Aerobic Exercise: Top 10 Reasons to Get Physical; February 12, 2011
- Mayo Clinic; Strength Training: Get Stronger, Leaner, Healthier; June 30, 2010
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