According to the President's Council on Physical Fitness and Sports, 34 million Americans are considered obese. Women with a body fat above 30 and men with a fat percentage higher than 25 are characterized as obese, and they may be at higher risk for a number of health conditions, such as heart disease, diabetes and cancer. Body fat percentage is measured by a test known as the Bioelectrical Impedance Analysis (BIA). Although the test can be inaccurate, according to Lori Rice of the University of Kentucky Cooperative Extension, it is still a helpful way to track fat loss. Consult a health professional to obtain the most accurate measurement of your body fat percentage.
Step 1
Improve your diet. Eliminate foods with high amounts of saturated fats, transfats and cholesterol. Substitute low-fat or non-fat products for milk, cheese, yogurt and other dairy products. Choose lean meats in place of fatty cuts, and take advantage of the "good fats" in certain seafood, such as salmon. Other good fats can be found in olive oil, nuts, avocado and olives. Avoid fried foods, and only eat meat once a day, opting for poultry before red meat. According to Medline Plus, "A registered dietitian is an excellent resource for individualized weight management."
Step 2
Exercise regularly. As noted by a 2006 article provided by the Iowa State University Extension, "Even if everything you eat is fat-free or low-fat, you will not lose weight if you consume more calories than you burn." Burn calories and lose fat by adding at least half an hour of exercise to your daily routine. Combine aerobic exercise with strength training and regular stretching exercises for best results.
Step 3
Combine your diet and exercise with an FDA-approved supplement. According to J. Anderson, a food and nutrition specialist and professor at the University of Colorado Extension, supplements must always be combined with a balanced diet and regular exercise to be effective. Many products, such as weight-loss shakes, have been shown to be ineffective once the product is discontinued. Consult with your doctor or a registered dietitian before using a weight-loss supplement.
Step 4
Enroll in a weight-loss program. Effective programs include Weight Watchers, Jenny Craig, NutriSystem and Take Off Pounds Sensibly, according to Anderson. Combining counseling with a specific diet geared toward weight loss, these programs usually charge fees. Although they often succeed in weight loss, these programs are not always effective for body fat loss.
References
- The President's Council on Physical Fitness and Sports: Exercise and Weight Control
- University of Kentucky Cooperative Extension: Weight, BMI and Body Fat
- Iowa State University Cooperative Extension: Fat
- Medline Plus: Weight Management
- Colorado State University Extension: Weight Loss Products and Programs
- Mayo Clinic: Over-the-counter Weight Loss Pills
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