According to the Weight-Control Information Network, approximately 2/3 of the American population is overweight or obese. This factor makes it vital for people to understand how to lose weight in a natural and safe manner. There are many weight-loss plans and supplements available on the market. However, most of these do not allow for a natural and maintainable weight loss. Natural weight loss is dependent on a combination of diet and exercise.
Diet
Step 1
Start reading food labels. You need to find foods that are high in nutrients, yet low in fat and calories. Whole-grain foods and foods that are the least processed are your best choices. The Mayo Clinic advises that you incorporate plenty of plant-based proteins, such as lentils, beans and soy. Mayo goes on to advise that your fat intake should come from nuts, as well as olive, canola and nut oils.
Step 2
Plan balanced meals. According to the United States Department of Agriculture, Center for Nutrition Policy and Promotion, planning meals in advance will help you eat healthier and will help you balance your meals better.
Step 3
Count calories. Counting calories helps you to keep track of exactly how many calories you take in. This will allow you to stay at a limit you set. According to the American College of Sports Medicine, it is safe for a 200-lb. person to take in as little as 1,000 to 1,500 calories each day. It is crucial to eat fewer calories than you expend if you want to lose weight.
Exercise Plan
Step 1
Perform moderate-intensity cardiovascular exercise like brisk walking, biking, jogging or swimming. The American College of Sports Medicine recommends 30 minutes of this exercise most days of the week, or 150 minutes total a week. The Mayo Clinic states that to achieve major weight loss, you have to perform 250 to 300 minutes of this kind of exercise each week.
Step 2
Do resistance-training exercises. The American College of Sports Medicine states that resistance exercise alone will not increase weight loss, but it will improve muscular strength and endurance, making it easier to live an active lifestyle. It is also known to increase lean muscle mass, making it easier to burn calories.
Step 3
Increase your daily activity. The Mayo Clinic suggests a person "park farther from store entrances, rev up your household chores, garden, get up and move around periodically and wear a pedometer to track how many steps you actually take over the course of a day." These simple activities will increase your daily calorie expenditure, make you more active and increase your weight-loss potential.
Tips and Warnings
- Each person loses weight in a slightly different manner. Be sure to find the combination of diet and exercise that will work the most effectively for you. It is advisable that you schedule your workout routines into your day similar to how you would schedule a doctor's appointment, because it will make you less likely to skip them. Tracking your weight loss can help keep you motivated.
- Changes in diet and exercise can be harmful to some individuals, so check with a medical professional prior to making any major changes to your lifestyle.
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