Weight loss results from a combination of regular exercise, a healthy diet and counting calories. In the United States, weight loss can be a difficult task. With their hectic schedules and plethora of unhealthy and fast food choices readily available, a number of Americans experience obesity. At the time of publication, the Centers for Disease Control and Prevention indicates that 33 U.S. states have obesity rates of 25 percent of higher. Despite these high obesity rates, Americans can take control of their health. Through lifestyle modification, you can lose weight in the USA.
Step 1
Set a realistic overall weight loss goal for yourself, as well as short-term and long-term goals regarding your health and weight loss. A short-term goal may be exercising on a regular basis or eating breakfast, while your long-term goal may be to lose 25 pounds. Setting numerous short-term goals can help you achieve your long-term goals.
Step 2
Talk to your doctor to determine if you are healthy enough for physical activity. Additionally, your doctor will be able to provide you with weight loss tips based on your goals and current health.
Step 3
Exercise on a regular basis. Find an activity, or multiple activities, you enjoy and stick with them. Running, brisk walking, gardening, cycling, playing sports, aerobics, swimming, dancing and jumping rope are all means of exercise. The American College of Sports Medicine indicates that healthy adults should engage in 30 minutes of physical activity five days a week.
Step 4
Exercise at work. For many Americans with hectic schedules, finding time to exercise can be a challenge. Try to incorporate exercise into your daily routine. Take stairs instead of elevators and walk to co-workers' desks instead of sending an e-mail. Take a walk during your lunch hour.
Step 5
Avoid temptations. The United States has plenty of unhealthy food temptations available that can make sticking with a diet challenging. Clean out your kitchen and get rid of any unhealthy foods. If you normally eat out at lunchtime, consider packing your lunch with dishes that include fruits, vegetables, whole grains and lean meats.
Step 6
Watch your beverage intake. Replace high-calorie beverages, such as soda or juice, with water or low-fat milk and reduce your alcohol consumption. If you choose to drink for a special occasion or attend happy hour with co-workers, have only one drink.
Step 7
Count your daily calories. Before starting your diet, keep a journal of the foods you eat and add up the calories. Aim to cut 500 calories per day from your normal diet and eliminate unhealthy foods.
Tips and Warnings
- Consider using the buddy system for weight loss by starting a weight loss program with family members or friends. You can push, support and challenge each other to reach your goals.
References
- Centers for Disease Control and Prevention; Healthy Weight - Getting Started; January 4, 2011
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- Mayo Clinic; Weight Loss Basics; March 19, 2011
- Centers for Disease Control and Prevention; U.S. Obesity Trends; March 3, 2011
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