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Welcome to our health education library. The information shared below is provided to you as an educational and informational source only and is not intended to replace a medical examination or consultation, or medical advice given to you by a physician or medical professional.

Losing WeightC“MO PERDER PESO (CARDIOVASCULAR)

Losing Weight (Cardiovascular)

Image of woman walking
Exercise with a friend. When activity is fun, you're more likely to stick with it.

Excess weight is a major risk factor for heart disease. Losing weight may help keep your arteries open so that your heart can get the oxygen-rich blood it needs. Weight loss can also help lower your blood pressure and reduce your risk for diabetes. All in all, losing weight makes you healthier.

Calories and Weight Loss

  • Calories are the fuel your body burns for energy. You get the calories you need from the food you eat. For healthy weight loss, women should eat at least 1,200 calories a day, men at least 1,500.

  • When you eat more calories than you need, your body stores the extra calories as fat. One pound of fat equals 3,500 calories.

  • To lose weight, try to burn 500 calories a day more than you eat. To do this, eat 250 calories less each day. Add activity to burn the other 250 calories. Walking 21/2 miles burns about 250 calories.

  • Eat a variety of healthy foods. It's the best way to make calories count.

Tips for losing weight:

  • Drink 8 to 10 glasses of water a day.

  • Don't skip meals. Instead, eat smaller portions.

Brisk Activity Is Best

Brisk activity gets your heart pumping faster. It makes your heart healthier. It's also the best way to burn calories. In fact, your body may keep burning calories for hours after you stop a brisk activity.

  • Begin by walking 10 minutes most days.

  • Add more time and speed to your walk. Build up as you feel able.

  • Try to walk briskly at least 30 minutes most days. If needed, you can break this into 2 shorter sessions.

Check off the ideas below that you could try to make your day more active:

  • Take the stairs instead of the elevator.

  • Park your car farther away and walk.

  • Ride a bike to work or to the store.

  • Walk laps around the mall.

 

Date Last Reviewed: 2007-01-15T00:00:00-07:00

Date Last Modified: 2006-06-07T00:00:00-06:00

Jay L. Jordan, MD, is an experienced cardiologist and internal medicine physician who provides a comprehensive range of cardiac care services in Beverly Hills, Los Angeles, Santa Monica, Glendale, Burbank, Calabasas and nearby communities. Take the first step in preventing and controlling heart disease with symptoms such as angina, arrhythmias, atrial fibrillation, cardiomyopathy, carotid artery disease, chest pain, congestive heart failure, coronary vascular disease, hypertension, palpitations, shortness of breath and stroke. Call Dr. Jay L. Jordan at 310-854-5493 or request an appointment online.

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