How to Educate Myself on Weight Loss

Even modest weight loss is associated with health benefits including improvements in blood pressure and blood cholesterol as well as improved cardiovascular health and decreased risk of diabetes. But when it comes to losing weight, many people are unsure where to start. There are hundreds of diet books released every year, often with conflicting advice. What's more, beginning a new exercise regime can be intimidating and in some cases dangerous if you are sedentary. The first step to weight loss is educating yourself.

Instructions

• 1

  Speak to your doctor about your current health. Take any necessary tests and find out whether you are able to exercise or if you have any existing medical conditions that may limit your ability to exercise or diet.

• 2

  Find out the ideal weight for your sex and height. Weigh yourself to determine how many pounds you have to lose to reach your ideal weight.

• 3

  Figure out your Basal Metabolic Rate (BMR). This is the amount of calories your body needs to maintain your current weight. The formula is as follows: For women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years). For men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year)

• 4

  Subtract 500 calories from your BMR amount to achieve a weight loss of one lb per week. Doctors at the Mayo Clinic recommend losing between one to two lbs per week for safe and sustainable weight loss.

• 5

  Meet with a dietitian, nutritionist or health professional to discuss proper nutrition and any pre-existing health conditions, such as diabetes, that may be influencing your diet. Inquire about low fat and low carb food as well as general nutrition options.

• 6

  Speak to a personal trainer or do research on the internet about different exercises. Look for a combination of good cardio exercises such as jogging or cycling, which will burn calories, and weight training exercises, which will help strengthen your muscles and bones.

• 7

  Subscribe to fitness websites or magazines to keep up on the latest weight loss, nutrition and exercise information. Incorporate the new ideas you have found to keep your weight loss efforts from getting boring.