According to the National Institutes of Health (NIH), about two-thirds of U.S. adults (66 percent) are overweight or obese. That means more than 133 million people over age 20 should lose some weight. A weight-loss goal of 15 pounds can be achieved with relative ease, if you follow a few diet and exercise tips.
Diet
According to the Mayo Clinic, when starting a weight-loss program, keep in mind that the word "diet" simply means eating nutritious, lower-calorie food. The NIH recommends a diet rich in fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. A nutritious diet also includes lean meats, poultry, fish, beans, eggs and nuts.
Exercise
Losing 15 pounds is essentially a numbers game involving how many calories are taken in and how many are burned. Exercise uses more energy, which burns more calories. Exercise doesn't have to be a structured form of physical activity, such as walking or jogging. The Mayo Clinic says chores such as mowing the lawn, gardening, shoveling snow, cleaning and even shopping keep your body moving. Get 30 minutes to 1 hour of physical activity most days of the week.
Cut Calories
The Mayo Clinic says 1 pound of fat equals 3,500 calories. That means if you want to lose 15 pounds, you need to consume 52,500 fewer calories and/or burn more calories over a set period of time. For example, if you cut your daily caloric intake by 500 calories, you'd lose about 1 pound a week, and a 15-pound weight loss would take 15 weeks. Or reduce your calories by 250 a day while burning an additional 250 calories a day for the same result.
Cutting out 1 slice of thick-crust pepperoni pizza or a large glazed donut will save 300 calories. If you pass on a 3-oz. snack bag of nacho cheese tortilla chips, you will save 425 calories.
Adjust Portion Sizes
Reducing the number of calories in your diet can be as simple as curbing your portion sizes. It may be possible to shed 15 pounds in a year with hardly a detectable change in your diet. Good Housekeeping magazine says this slow but steady weight loss is possible by reducing your daily caloric intake by 75 calories, while burning an additional 75 calories each day through physical activity. Good Housekeeping suggests you start by passing on those calories that add up over time, such as a few scoops of ice cream or a couple of bites of pie.
Create Healthy Habits
The Harvard School of Public Education offers several tips to help you lose weight in a healthy and effective way. Choose physical activities you enjoy and make them a daily habit. Switch off the television to free up more time to exercise, and you'll see fewer commercials for unhealthy foods. Harvard also suggests you think before you eat. The next time you reach for the cookie jar or a bag of chips, ask yourself if you are truly hungry. If the answer is yes, opt for a healthier choice.
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