If you are overweight or obese, there are a lot of good reasons to lose weight: you may feel better about yourself, you may have more energy and you may be able to fit into a smaller size. An even more important reason for losing weight is that you can enjoy better health and perhaps a longer lifespan. Talk to your doctor before beginning any weight-loss plan.
Overweight vs. Obese
Your body mass index is a number based on the ratio of your weight to your height. To figure out your BMI, divide your weight in kilograms by your height in meters squared. For example, if you weigh 75 kg and are 1.8 m tall, your BMI is 75/1.8x1.8, or 23.15. If your BMI is between 18.5 and 24.9, you are at a healthy weight. If it is under 18.5, you may be underweight, if it is between 25 and 29.9, you may be overweight, and if it is over 30, you may be obese.
Benefits to Losing Weight
If you are overweight or obese, losing even a small amount of weight can benefit your health. Overweight and obesity are risk factors for serious health conditions, including diabetes, heart disease, high blood pressure, gallbladder disease, sleep apnea and some types of cancer. According to the Weight-control Information Network, losing as little as 5 percent of your body weight can lower your risks of these diseases if you are overweight.
How to Lose Weight
To lose weight, you must consume fewer calories than you burn. To lose 1 lb., you must have a calorie deficit of 3,500 calories over a period of time. If you reduce the number of calories you consume each day by 250 and exercise enough to burn off an additional 250 calories per day, you should lose about 1 lb. a week. A reasonable weight-loss goal is to lose 1 to 2 lbs. per week, so you could also strive to cut your caloric intake by 500 calories daily and exercise to burn 500 calories each day.
Keeping it off for Life
The best way to keep a healthy weight for life is to make lifestyle change that you can stick to over the long term. Lose weight gradually while you learn to implement new habits and get rid of old ones. For example, instead of trying to drastically cut calories and start a new, rigorous exercise routine, focus on making one or two healthy choices at a time, such as replacing soft drinks with water at meals or going for a 20-minute walk each day. As you get used to these lifestyle changes, gradually add new ones. Even after you are at your goal weight, keep these healthy habits in place for continued good health.
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