Weighing too much may increase your risk for developing many health problems. If you are overweight or obese on a body mass index (BMI) chart
lower your health risks by losing as little as 10 to 20 pounds.
A modest amount of weight loss (just 5% to 10% of your initial weight) can reduce your risk of serious health problems such as: heart disease, diabetes, high blood pressure, certain types of cancer and arthritis, and respiratory disease.
The most successful weight loss plans combine
- healthy eating,
- balanced nutrition and
- regular exercise to help you lose weight.
Successful weight loss over the long term will likely include:
- adhering to a healthy lifestyle (including nutritious foods and physical activity),
- making changes in the way you think about food, and
- paying attention to reasons why you eat (emotions, boredom, or reward vs. actually being hungry).
To lose weight, you must eat fewer calories than your body uses. This doesn’t necessarily mean that you have to eat less food. There are many ways you can continue to enjoy foods you like while working towards your weight loss goals, creating and maintaining a healthy lifestyle:
- Create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and calories and are filling.
- Choose sensible portion sizes. Using your measuring cups at home will help you learn how large a recommended serving size really is. When dining out, try splitting an entrée with a friend or family member or saving half of your food for later.
- Choose low-fat dairy and meat products. In addition to helping you lose weight, low-fat dairy products can help to prevent and lower high blood pressure.
- Engage in daily physical activity. Engaging in some kind of physical activity – whether it be gardening, dancing, walking, or playing golf or tennis – will enliven your physical and mental health and help to keep the extra pounds off.
- Plan your meals and snacks ahead of time and tune into the feelings you experience while eating. By planning your meals ahead of time, you will be less likely to binge on less healthy foods and more inclined to eat in moderation and when you are truly hungry (not when you are feeling unpleasant feelings such as boredom, stress, or loneliness).
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