Weight Loss: Key Points
- Over 60% of
American adults and 25% of American children weigh more than
- Find out your
BMI (body mass index), waist circumference, and waist-to-hip
ratio to determine if you are overweight.
overweight puts undue strain on your heart and contributes
to serious health problems, like high blood pressure, type 2
diabetes, gallstones, and sleep apnea.
- To lose
weight, you must burn more calories than you consume. This
sounds simple, but it is not easy.
- Changing your
lifestyle is essential for losing weight and keeping weight
off. There is no way around this, even with medicine or
- Making slow,
progressive changes leads to new and lasting habits.
- Belief in
yourself and in your weight loss approach are important
first steps towards successfully losing weight.
- Treat each
attempt to lose weight as a new beginning, a fresh start,
and learn from your former attempts.
- Avoid yo-yo
dieting and fads. To lose weight in a healthy way and keep
it off, aim for no more than two pounds per week and be sure
to include physical activity.
- Exercise is
essential for weight loss. Start out with low-impact
activities to protect your joints. Build up slowly, adding
more vigorous activity as you shed the pounds.
- When losing
weight, you must not only eat fewer calories, but make sure
that your diet has a balance of essential nutrients,
including vitamins and minerals.
whole grains, fruits, and vegetables for fat and sugar.
- Keep track of
what you are eating and when, especially in the beginning.
This can help you identify problem foods and problem times
of day. Counting calories, however, quickly becomes tedious
and does not guarantee a healthy, balanced diet.