Being overweight or obese raises your risk for certain serious illnesses, such as diabetes, heart disease, stroke and some cancers. If you are overweight or obese, talk to your doctor about starting a weight-loss plan. Avoid fad diets; these are often unsafe and ineffective. Set a reasonable goal before starting your diet. Many people begin by attempting to lose 5 or 10 percent of their starting weight.
Do the Math
The only safe and effective way to lose weight, says the University of Maryland Medical Center, is to create a deficit in the number of calories that you consume versus the number of calories that you burn off. A pound equals 3,500 calories. If you can cut 500 calories per day, you will lose about one pound per week. If you also burn an additional 500 calories per day by exercising, you will lose about two pounds per week. The UMMC suggests that women should not consume fewer than 1,200 calories per day, and that men should not consume fewer than 1,500 calories per day, unless they are under the careful supervision of a physician who recommends that they take in fewer calories.
Squeeze in Exercise
Any exercise that you do throughout the course of a day will help you burn calories and lose weight. The National Institutes of Health recommends a minimum of 30 minutes of moderate exercise per day. If you do not have 30 minutes to devote to working out, consider breaking it up into smaller segments of time. Think about your daily activities, and try to squeeze in minutes that you can exercise. Park your car further from the grocery store, for example, so that you will have further to walk. Some house- and yard-work, such as gardening, carrying laundry up and down the stairs and cleaning out a garage, can also give you a good workout. Make an effort to move your body more as you complete your daily routine.
Eat More Fiber
Fiber in the diet can help you feel fuller and also offers health benefits, including reducing the risks of diabetes, certain cancers and heart disease. Fiber is found in plant sources, such as fruits, vegetables, whole grains and seeds. Vegetable peels and wheat bran contain insoluble fiber, which can help you lose weight, according to the Oregon Health and Science University.
Eat More Slowly
Eating slowly gives your stomach the chance to send a signal to your brain that it is full. Whenever possible, do not combine eating with other activities. Focus your mind on how hungry you are, and whether you are beginning to feel full. Once you start to feel full, stop eating. If you notice that you do not feel full very often, make sure that you are eating plenty of raw fruits and vegetables, and that you are drinking eight glasses of water per day. Both of these items will help you feel fuller.
Write it Down
Keep a journal detailing your weight-loss goals and progress. Write down everything that you eat and drink, and what type of exercise you are doing. If you have a week that you do not lose weight, you will be able to look back and evaluate where you might have room for improvement. Don't get frustrated when trying to lose weight; if you slip up one day, you always have tomorrow to get back on track.
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