Eating too much and being physically inactive results in weight gain. To determine if you are overweight, estimate your body mass index (BMI), which is a calculation of your body weight relative to height. Multiply your weight in pounds by 703 and then divide the result by your height in inches two times. A BMI of 18.5 to 25 is considered healthy; 25 to 30 is overweight; 30 or higher is obese.
The idea is simple: To lose weight, you must burn more calories than you take in.
A weight-control strategy can begin with setting a realistic goal. Losing even a few pounds can improve your health, so start with a safe weight loss rate of one-half to two pounds per week. A successful weight loss plan will include lifestyle changes, not just going on a diet. Cut back on calories eaten and choose foods from a healthy assortment of fruits, vegetables and whole grains. Limit alcohol consumption that can be high in calories, but low in nutrients. Read food labels and pay attention to serving size. Don’t be fooled by small packages that look like one serving size, but may actually be two or more.
Incorporate exercise into your weight loss program. You don’t have to sweat to get a good workout. Short exercise sessions throughout the day can be just as effective at burning calories as an extended session. Thirty minutes of moderate to intensive physical activity is recommended daily to lose weight and maintain a healthy weight after weight loss.
Fad diets may help you lose weight at first, but they rarely have a lasting effect. Keep in mind four common behaviors that can help ensure the success of your weight loss program: eat a low-calorie, low-fat diet; weigh yourself frequently; be physically active; and don’t skip breakfast. Remember that losing weight, and keeping it off, requires major, long-lasting lifestyle changes.
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