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Being overweight is a risk factor for many serious health problems, including osteoarthritis. Every pound you put on your waist feels like three pounds to your knees and six pounds to your hips.
The best weight-loss plans are slow and simple. They focus on eating right and getting regular exercise. Always talk with your doctor before starting a weight-loss plan.
No magic bullet
There’s no special trick for weight loss. You need to burn more calories than you take in. Fad diets and pills may help you lose weight fast at first. But you tend to gain it back.
It’s best to lose weight a little at a time. Aim to lose one-half to two pounds each week. Start with a goal to lose 10% of your current weight. Experts say that is the healthiest and best way to lose weight and keep it off.
One pound equals 3,500 calories. Take in 500 fewer calories a day and you can lose a pound each week.
A nutritionist can help you come up with a balanced eating plan. He or she can create a plan that fits your lifestyle, likes, and dislikes. This will improve the odds that you’ll stick with it.
Add physical activity to your eating plan and you’re on your way to a healthier weight.
Go slowly
Changing your eating habits can be hard. So, make changes a little at a time. Start by adding fruits and vegetables. Eat less meat and fewer sweets.
You may need to shrink your food portions. Serving sizes are usually smaller than you think. For example:
- One serving of meat is about the size of a deck of cards.
- One serving of bread is one slice.
- One serving of pasta is about the size of a rounded handful.
Your nutritionist can teach you tricks for measuring the right portion size.
And, remember: Don’t beat yourself up if you treat yourself sometimes. Just make up for it at the next meal and get right back on track. In the long run, you’ll replace any bad habits you may have with good ones.
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