Jul 17 , 2018
I’m Overweight & I Want To Lose Weight
The first step toward losing weight is acknowledging that you're overweight and making the decision to do something about it. Once you're committed to making a change, you need to make a plan and stick to it. Avoid fad diets or gimmicky weight-loss plans that promise quick results. Instead, adhere to the tried and tested method of eating healthy, exercising and controlling your calories.
Step 1
Calculate your body mass index by dividing your weight in pounds by the square of your height in inches your height multiplied by itself and multiply the result by a conversion factor of 703. For instance, if you weigh 230 pounds and are 7- inches tall, you would divide 190 by the square of 70 and multiply by 703 to get a BMI of 27.3. A BMI of 25 to 29.9 is considered overweight.
Step 2
Create a weight loss goal to reach the healthy BMI range of 18.5 to 24.9. For instance, if you are 70-inches tall your healthy weight would be anywhere between 129 and 173 pounds. A healthy rate of weight loss is 1 to 2 pounds per week.
Step 3
Add physical activity to your routine. The American College of Sports Medicine recommends getting at least 150 minutes of moderate-intensity physical activity per week to lose weight, but notes that exceeding 250 weekly minutes will yield better results.
Step 4
Eat a diet that emphasizes fresh fruits and vegetables, whole grains, low-fat dairy products and low-fat protein sources like lean meats and beans. Avoid saturated and trans fats and foods with added sugars.
Step 5
Create a calorie deficit of 500 to 1,000 calories per day to meet your weekly weight loss goal of 1 to 2 pounds. To create a calorie deficit you need to burn more calories through exercise and activities than you consume.
Tips
- Don't skip meals in your effort to reduce calories. This will slow your metabolism and slow weight loss, too. Instead, reduce portion sizes.
Warnings
- Always consult a physician before beginning a weight loss program. Your doctor can determine if your weight loss goals are reasonable and help craft an exercise plan and diet that fits your specific needs.