Tips to Help You
Lose Weight
You may
have heard that losing weight is as easy as eating less and exercising
more. It's true! Taking in fewer calories than you use each day is the
simplest way to lose weight. Never mind the fad diets, weight-loss pills,
and zany herbal remedies — it all comes down to a balanced diet
and a regular exercise program.
Remember, getting
started is up to you. Start slowly: have carrots or an apple for a snack,
instead of a bag of chips. Take a walk around the block before or after
work today. Just remember, the sooner you begin working toward your ideal
weight, the sooner you can reap the healthful benefits.
Using
the Body Mass Index
Eating a Healthy Diet
Getting Regular Exercise
Using the Body
Mass Index
The first
step is determining your current weight status: Are you underweight, normal
weight, overweight, or obese? A good measure for this is the Body
Mass Index (BMI), a standardized method used by many health professionals
to evaluate weight and body fat. BMI is calculated by dividing weight
in kilograms by height in meters squared. It gives you an indication of
whether you are at risk of health problems that are related to being overweight
or obese. If your BMI is 25 or higher, you are at risk for a number of
serious health problems, including:
Although the BMI is
a reliable method, it is not foolproof. Because muscle tissue weighs more
than fat tissue, heavily muscled people may fall into the obese range
when they are not obese.
Eating a Healthy
Diet
To lose
weight, you need to take in fewer calories than you use — this is
where your diet comes in. It may be in need of an overhaul. But you don't
want to lower your calories at the expense of nutrition. To learn how
to develop a balanced diet, read Heart-Healthy
Eating.
(pdf file)
Try not to think of
your new eating habits as going on a diet; instead, think of it as a lifestyle
change. Adding more fruits, vegetables, and whole grains to your diet
and cutting back on saturated fat and cholesterol are good for you no
matter what your age. Creating a healthful diet that you can stick to
throughout your life will help you achieve and maintain your desired weight.
Getting
Regular Exercise
To lose
weight, you need to use more calories than you take in — this is
where exercise comes in. Not only does regular exercise help you get to
an ideal weight, it can help you stay there too. If you don't exercise
already, it is time to get started. A good goal for many people to work
up to is exercising four to six times a week for 30 to 60 minutes at a
time. If you are not sure how to begin, read Exercise Regularly.
There are several
different types of exercise that you can do. An ideal exercise program
combines all these types:
It is a good idea
to talk with your doctor before beginning an exercise program.
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