If you're overweight, making the commitment to lose weight is the first step. Next, you'll need to determine how much you need to lose in order to be at a healthy weight. Healthy weight loss involves a major lifestyle change for most people, including increased exercise and better eating habits. While it's hard work, losing weight can mean great benefits for your long-term health.
Weekly Weight Loss
Setting short-term goals, such as weekly weight-loss goals, can help you stay focused every day and help guard against temptation. According to MedlinePlus, a safe rate of weight loss per week is between 1 to 2 lbs. per week. Losing 3 or more lbs. per week after the first few weeks of weight loss may lead to serious medical complications, according to the National Institutes of Health, including irregular heart rhythms and gallstones.
Overall Weight Loss
A long-term weight-loss goal usually involves the total amount of weight you need to lose to be at a healthy weight. Talk to your doctor, who can help you determine what a healthy weight is for your height and age. You can also use a BMI calculator, such as the one provided online by the National Heart, Lung and Blood Institute, to determine a healthy weight for your height. Keep in mind the BMI does have some limitations, particularly for people who have a higher amount of muscle. Your overall weight-loss goal should put you at a healthy weight, after which you can focus on maintaining your weight through diet and exercise.
Healthy Way to Lose Weight
Reducing your total caloric intake and getting regular exercise is the most effective and healthy way to lose weight and keep it off, according to MedlinePlus. Keep in mind that you not only have to reduce your calories, but you must reduce them below the threshold for how many calories you need to maintain your current weight. This number is known as your basal metabolic rate. Online calculators can help you estimate this number based on your height, weight and age. As far as exercise, the Centers for Disease Control and Prevention recommends that all adults get at least 150 minutes of moderate-intensity exercise over the course of each week. You may need more exercise than this depending on your individual weekly weight-loss goal. Don't forget to incorporate strength training into your routine at least two days per week, according to the CDC.
Warnings and Considerations
Always talk to your doctor before starting any weight-loss, diet-modification or exercise program. Your doctor can help you set healthy, safe goals for weight loss and your diet. You may also want to consult a certified personal trainer or licensed dietitian. Both can spend more in-depth time with you to set reasonable goals for diet and fitness.
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