How to Lose Excess Fat From Obesity

Excess weight gain resulting in obesity can have an adverse affect on your physical and mental health, finds the Harvard School of Public Health. Anxiety, depression, heart disease and diabetes are just a few of the health risks you face unless you lose the excess fat. No matter how much weight you have to lose, a rate of 1 to 2 pounds lost per week is safest and most likely to stay off. Achieve your weight loss goal with a combination of exercise and healthy eating.

Exercise to Lose Fat

Step 1

Move your body to burn calories with aerobic exercise. Burn 250 to 500 calories per day through aerobic exercise, and you'll lose .5 to 1 pound per week. Take a walk, work in the garden or take a yoga class for one hour to burn 250 calories. Increase your calorie burn by jogging, swimming or bicycling for one hour instead.

Step 2

Engage in aerobic activities you enjoy so you'll be more likely to stick with it. Enlist a family member or friend to be your exercise buddy to keep you accountable and add social benefits to exercising.

Step 3

Build muscle with strength training to boost your weight-loss efforts. Perform strength-training exercises two to three times per week for 20 minutes per session, instructs MayoClinic.com.

Modified Eating to Lose Weight

Step 1

Reduce your daily calorie intake by 250 to 500 calories per day to lose .5 to 1 pound through diet. Consume at least 1,200 calories per day if you're a woman and 1,400 calories per day if you're a man.

Step 2

Trade in sugary beverages for water or herbal tea and fried, processed foods for healthier options. Opting for water instead of cola can save you around 250 calories, and eating steamed vegetables instead of a small order of French fries will also save you about 250 calories.

Step 3

Eat small, frequent meals throughout the day to stave off hunger pains. Enjoy fresh fruits and vegetables, lean protein, fiber-rich whole grain products and low- or non-fat dairy.

Tip

Always consult your doctor prior to starting a new diet or exercise program.
If your current physical fitness prevents you from exercising for 30 to 60 minutes per day, start with as much time as you can and add to it every week. Even 10 minutes of daily exercise will benefit your body and help you build up endurance for longer exercise times.