What Can You Do To Lose Weight?

More than two-thirds of Americans are locked in a battle against the bulge. You're likely to be one of them if you regularly consume too many calories and rarely exercise. Other factors play a role --- easy access to unhealthy foods, for example, and illnesses such as arthritis. Losing weight isn't just about improving your appearance; it's essential for good overall health and well-being. Weight loss can be difficult, but there are steps you can take to successfully achieve it; consult your doctor before beginning any weight-loss regimen.

Determine How Many Calories You Need

Figuring out the number of calories your body needs to maintain your current weight is the first step in ensuring that you do not consume too many calories, which will make losing weight more difficult. Your ideal calorie intake is based on several factors such as your age, weight, gender and activity level. The best way to determine how many calories you need to consume to lose weight is to consult your doctor or a dietitian; online calculators, such as that available at the American Cancer Society website, can also help. But, in general, women should consume no fewer than 1,200 and men should consume no fewer than 1,500 daily.

Get Moving

Even a moderate increase in exercise can increase weight loss when you're dieting. You may be confused by the conflicting studies on the effects of either dieting or exercise on weight loss. However, many health professionals and organizations, including the Centers for Disease Control and Prevention and Weight-Control Information Network, continue to recommend both cutting calories and exercise as part of a healthy weight-loss plan.

Manage Stress

Don't underestimate the significance of stress in your weight problems. Stress disrupts hormones in your body, such as cortisol, and increases fat storage in your body, particularly around your abdomen. The higher your stress levels, the larger your waistline will be, Drs. Mehmet C. Oz and Michael F. Roizen write in their book "You: On a Diet." Furthermore, stress increases cravings for refined carbohydrates such as sweets, chocolates and pastries. Regular exercise in general --- both aerobic and weight training --- helps to rein in stress in your life. However, some activities are even better at suppressing stress. They include yoga, deep breathing, meditation and tai chi. Spend at least 15 to 20 minutes daily practicing one or more of these methods.

Eat More Vegetarian Meals

Meat and meat products are high in saturated fat and contain naturally occurring trans fat. As such, they're more likely to cause weight gain than vegetarian foods. In a study published in the journal "Nutrition Reviews" in 2006, researchers found that vegetarians tend to be slimmer than people who eat meat. Further, switching to a vegetarian diet can result in weight loss even without exercise or calorie counting. Try replacing meat three or four days a week with more non-starchy vegetables, legumes, fruits, whole grains or soy-based foods.