If you’re overweight or obese, your extra body fat may be putting you at risk of serious health problems like diabetes, heart disease and high blood pressure. But don’t worry — there are plenty of steps you can take to lose weight safely, including these 7 ways to lose weight if you’re overweight or obese. Try them today!
1) The Health Risks Of Obesity
While many of us think of obesity as just a cosmetic issue—something that’s merely unattractive, but not life-threatening—it actually has serious health implications. Being overweight increases your risk of heart disease, hypertension and Type 2 diabetes. These conditions, in turn, increase your chances of developing related complications such as heart failure and stroke. Obesity is also linked with certain types of cancer, including breast cancer in women. The good news is that losing even 10 percent of your body weight can make a big difference in reducing these risks. It may be easier than you think: A recent study found that people who lost about 10 percent of their body weight reduced their overall mortality rate by 40 percent. That means dropping from 250 pounds to 225 pounds could add years to your life!
2) Easy Diets That Actually Work
While there’s no one-size-fits-all diet, evidence shows that eating a plant-based diet may help with weight loss, reduce your risk of heart disease and improve your cholesterol levels. Some other diets that can help you reach your goals include: intermittent fasting (more on that below), low glycemic index (try these tips) and anti-inflammatory foods. Aim for whole grains, lean protein and fresh fruits and veggies with each meal. It’s also important to remember that exercise is key. Try walking 10,000 steps per day—the equivalent of five miles—to get started.
3) Avoid Fad Diets And Gimmicks
If you’ve lost weight but have regained it and are looking for a quick fix, think again. The rise of gimmicky diets has only resulted in people gaining back more weight. Instead of wasting your money on fad diets that won’t stick, focus on losing weight in a sustainable way by making small lifestyle changes now and sticking with them. Losing weight is hard work and takes time—it’s not easy, but it can be done! And remember: As long as you’re eating healthy foods and exercising regularly, there’s no need to go on any kind of special diet. Fad diets are often overpriced and don’t deliver lasting results; they may also cause you to lose muscle mass, which slows down your metabolism. So before you sign up for another juice cleanse or extreme fitness program, consider adopting some of these healthier habits instead.
4) Don’t Starve Yourself But Also Don’t Stuff Yourself
When you’re overweight or obese, it’s easy to think that one of two extremes will help you lose weight: starving yourself (and end up binge eating later) or doing everything in your power to consume as many calories as possible (leading to overeating). Neither is a healthy path. Instead, aim for balance: eat enough food—but not too much. Focus on healthy and nutritious choices and schedule regular exercise into your routine. To see how losing just 5-10 percent of your body weight can make a difference in terms of health, check out these incredible before-and-after photos. It’s amazing what dropping even just 20 pounds can do! Get Your Heart Pumping More Often: A simple way to increase calorie burn is to get your heart pumping more often throughout the day by taking frequent walks. In addition to helping with weight loss, walking has been shown to improve mood and reduce stress levels.
5) Exercise To Lose Fat, Not Just To Stay Fit
Exercising for weight loss and for health can be different things. For losing weight, it’s helpful to incorporate resistance training into your routine; resistance training builds muscle, which increases your resting metabolic rate (the number of calories you burn when you’re at rest). When done correctly, high-intensity interval training has also been shown to help with fat loss. To lose weight fast, try some exercises focused on high intensity. Try jumping rope, running sprints or doing body squats. This type of exercise will boost your heart rate and get you sweating—two essential components for any effective workout plan. Mix up your routine by focusing on multiple types of exercises, including strength training and cardio. Keep in mind that one pound equals 3,500 calories; therefore a weekly caloric deficit of 500 calories per day could result in about 1 pound lost per week (or a little more than half a pound per day). So aim for 250 to 500 fewer calories than usual each day to start seeing results quickly
6) No Need For A Gym Membership
Many people consider expensive gym memberships a necessary evil for staying in shape. While it’s true that some exercise machines are better than others, you can lose weight by walking. Start with a brisk 20-minute walk every other day and work your way up to 60 minutes of walking each day. This is a great way to burn calories while getting fresh air at the same time. A brisk walk burns between 300 and 500 calories per hour, depending on your size and speed. Of course, be sure to consult your doctor before starting any new fitness routine. Inexpensive Diet Foods: There are plenty of healthy foods that don’t cost much at all.
7) Keep Track Of Your Progress