According to the NIH, nearly 69% of American adults are either overweight or obese, and this been attributed to the rise of lifestyle diseases such as diabetes, stroke, heart attack and cancer.
Although many people look for health insurance quotes for individuals and families to get the best treatments and preventive care possible, having coverage is still not enough. If you’re significantly overweight, you need to lose weight and keep yourself fit.
So how do you achieve this? We’ve created a simple and straightforward guide that you can use on your weight loss journey.
Understand Your Energy Needs
Your body utilizes food for energy and any unused energy is stored as fat. So if you often eat more than what your body needs, you will eventually gain weight. To avoid this, you should:
- Increase your activities
- Reduce your calorie intake
Increasing your activity level while consuming the same amount of calories will help you lose weight effectively. So even if you hate working out, push yourself to engage in exercise. Even light to moderate exercise such as a 30-minute walk 3-5 times a week will be beneficial.
Am I Overweight?
To help you determine whether you’re overweight, find out what your BMI is. Here’s how to calculate yours:
- First, know your weight in kilograms as well as your height in meters.
- Then multiply your height by itself. Example, 1.6 x 1.6 is 2.56.
- Then divide your weight by this number. For example, if you weigh 54 kilos, divide it by 2.56. You’ll arrive at 21.09 or 21.1 BMI.
A healthy BMI is from 18.5 to 25. If your BMI is over 25 then that means you are overweight. If your BMI is 30, then you’re considered obese. A BMI 40 or over is considered morbidly obese.
Let’s Do the Math
You don’t need to be a rocket scientist to figure out how you can lose weight. It’s fairly simple. But the thing is, it’s not always easy and there are no shortcuts to healthy weight loss.
Basically, if you eat 300 calories less per day, you should lose between 1-2 pounds per week (depending on your body’s calorie needs). If you need to lose 10 pounds, then you’ll take anywhere from 5-10 weeks if you’re consistent with your diet and exercise.
Ways to Lower Your Calorie Intake
Here are some tips to help you reduce the amount of calories you consume each day:
- Drink skim or 1% milk instead of whole milk.
- Don’t put sugar in your coffee.
- Eat small portions of your favorite foods.
- Reduce your alcohol consumption.
- Remove sugary foods from your diet.
- Replace soda and juices with water.
- Prepare your lunch.
Studies show that overweight men who lose anywhere between 10 to 20 pounds reduce their risk of heart disease significantly. Overweight women who lose the same amount of weight cut down their risk of diabetes by 50%. Clearly, losing weight will keep you healthy.