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How to Lose Weight
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How to Lose Weight Safely

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Eat Fewer Calories
The best formula for losing weight is to decrease the number of calories you get while increasing your physical activity every day. Depending on how active you are, you may need between 1,500 and 2,500 calories a day. A safe plan is to eat 300 to 500 fewer calories a day to lose 1 to 2 pounds a week.

Practice Portion Control
Eat smaller amounts of food at each meal. Don't feel like you have to eat everything on your plate, even when eating out. You can also try eating more small meals throughout the day, rather than three large meals.

Lose Weight Slowly
It is best to aim to lose 1/2 to 2 pounds a week. By improving eating and exercise habits, you will develop a healthier lifestyle and learn to control your weight over time. You will also lower your risk of heart disease, high blood pressure and diabetes.

Eat Less Fat and Sugar
This will help lower the number of calories you eat each day. Select foods whose labels say low, light or reduced to describe calories or fat, including milk products and cheese. Eat lean types of meat, poultry, and fish. Eat less sugar and fewer sweets (don't forget that soda and juice can have lots of sugar).

Eat a Wide Variety of Foods
Eat a wide variety of foods, including starches and dairy products. This helps your body to get the 22 vitamins and minerals which are essential for efficient weight loss. Include plenty of vegetables, fruits, grain products and whole grains each day. Don't skip dairy products - there are many good tasting low, no, and reduced fat milks, yogurts, cheeses, ice creams, and other products to choose from. Proper calcium intake is needed for all women to prevent bone loss.

Get Support to Lose Weight
It can be hard to start a weight loss program, particularly if you are out of shape and not used to exercising. Ask your family and friends for support. Try to find an exercise buddy. Make your activity fun and social - go on a walk or hike with a friend or learn a new sport like tennis or ice-skating.

Treat Yourself Occasionally
When trying to lose weight, we all feel tempted to "cheat" by eating a favorite, rich food like cake or cookies. Sometimes it can be helpful to eat a small amount of a favorite food. This may keep you from craving it and overeating.

See also:
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