It may help to keep a food journal. Record what you eat, how many calories you’re getting from your foods, and how many servings you’re eating. Remember that if the food label lists an item as 100 calories but you’re eating three times the serving size, that’s 300 calories.
Avoid white bread and other refined sugars. Eat a variety of vegetables – dark leafy greens, red and yellow veggies, peas and beans, and starches. Aim to eat 5-9 servings of fruits and vegetables daily.
Cook with olive oil instead of butter; olive oil contains good fats that are better for you. Switch red meat like beef and pork with poultry and fish; fatty fish like salmon, mackerel, and herring are good healthy options. Choose low-fat or fat-free dairy. Get protein from unsalted nuts, seeds, soy, and beans.
Limit eating takeout or fast food to once a week at most.
Invigorate regular water with natural flavors like citrus slices, mint, or cucumber.
If you don’t drink alcohol, don’t start.
For more extreme results, aim for 300 minutes per week of exercise. What counts as a “moderate-intensity aerobic workout” varies and can be quite creative: Walk briskly (fast enough to break a sweat), bike, swim, play tennis, dance, do workout videos at home – anything that gets your heart rate and breathing rate up and makes you sweat. Consult your healthcare professional about an appropriate exercise regime, especially if you have medical conditions or are over age 40 (for women) or 50 (for men).
Turn off the TV! People who watch fewer than 2 hours of TV a day tend to gain less weight than those who watch more. [13] X Research source Take a walk outside after dinner instead of sitting in front of the TV. If you can’t miss your favorite program, do light to moderate exercises while you watch such as squats, crunches, or jogging in place.
Losing even 5% of your body weight can reduce your risk for developing diabetes, and it may even help improve liver function. The more weight you lose, the bigger the health benefits – but set small, attainable goals in order to stay positive and dedicated.
40 and higher: Extreme/morbid obesity (class III obesity) 35-39. 9: Class II obesity 30-34. 9: Class I obesity 25-29. 9: Overweight 18. 5-24. 9: Normal/healthy
Set regular times to go to bed and wake up. Avoid napping during the day. Leave your bedroom for sleeping – don’t watch TV or do other activities in bed. Sleep in a cool, dark space. Avoid caffeine after 4pm, or earlier if you’re sensitive to caffeine. Create a relaxing ritual before bed, like taking a hot bath or having a cup of (decaffeinated) tea.
To join, you must be 18 years old. You need to have lost at least 30 pounds and to have kept 30 pounds off for at least a year. Questionnaires are sent out every two months.
It’s also important to see your doctor regularly to monitor for and treat other health conditions affected by obesity, such as diabetes, high cholesterol, and high blood pressure. Ask your doctor if any medications you take may make it harder to lose weight. Some medicines like antidepressants, antipsychotics, anticonvulsants, steroids, and beta-blockers (a type of heart medicine) can cause weight gain. Consult with your doctor before starting any big changes in your diet or exercise regimen. Discuss any health conditions you have, and any medications you take, so you can approach your goals safely and effectively.
Often, your doctor can refer you to a nutritionist or dietitian. Tell your doctor something like, “I’d like extra help creating a healthy diet. Can you suggest someone to help me?”
If a personal trainer is out of your price range, try joining a class at the gym or YMCA. You won’t get as much individualized attention, but you’ll still have camaraderie and support from others.
Orlistat (Xenical), phentermine and topiramate (Qsymia), lorcaserin (Belviq), liraglutide (Saxenda), and buproprion/naltrexone (Contrave). Take all medications as directed by your doctor.
You’ve unsuccessfully tried other methods to lose weight You have a BMI of 40 or higher or 35-39. 9 with other related health problems You’re committed to also making diet and lifestyle changes during and after your use of medicine
Hypothyroidism (low thyroid function): some common symptoms include fatigue, feeling cold a lot, dry skin, weight gain, changes in your menstrual cycle, thin/fine hair, and depression. Cushing’s syndrome (too much cortisol in your body): symptoms include a fatty hump between your shoulder blades, changes in your menstrual cycle, a wide, round face, and purplish stretch marks. Prader-Willi syndrome: those born with this disorder feel hunger and a need to eat constantly.
