Healthy body weight is important for our physical and mental health.
However, it is not easy to lose weight and maintain the weight loss for a long time.
Experts suggest that to lose weight successfully, you should combine a low-calorie diet with more physical activity.
This combination not only can help you lose weight but also can reduce your belly fat and increase your cardiorespiratory fitness.
Before losing weight, make sure you have assessed your body weight and body fat.
For example, you can use the BMI to assess overweight and obesity. The waist circumference should be used to assess abdominal fat content.
When you start your weight loss program, you should aim to reduce body weight by about 10% from baseline.
If you succeed, you can try to lose more weight.
A healthy weight loss pace is losing about 1 to 2 pounds per week for a period of 6 months.
In your low-calorie diet, you should reduce fat and carbohydrate to reduce calories.
Such a low-calorie diet may contain 500 to 1,000 less kcal every day compared with a normal diet.
In your exercise plan, you should start from moderate levels of physical activity for 30 to 45 minutes, 3 to 5 days a week.
Exercise could help you lose weight, decrease belly fat, increases cardiorespiratory fitness and help maintain weight loss.
All adults should try to do at least 30 minutes or more of moderate-intensity physical activity on most days of the week.
Researchers also suggest obese people use behavior therapy, which is useful when incorporated into treatment for weight loss and maintenance.
Drug therapy and surgery can also be used for weight loss and maintenance, but they need guidance from doctors.
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