Going From 175 to 160 Pounds

With lifestyle changes, you can lose the weight for good.
i Jupiterimages/Brand X Pictures/Getty Images

Losing that extra 15 pounds will trim your body and reduce your risk of diseases like Type 2 diabetes. To go from 175 to 160 pounds, you must implement changes in your eating habits and activity level. You also need patience; according to the Centers for Disease Control and Prevention, a healthy rate to lose weight is 1 to 2 pounds per week. Give yourself two months or more to reach your goal.

Health Benefits

If you are overweight or obese at 175 pounds, taking off 15 pounds can improve your health by reducing blood pressure, lowering fat in your bloodstream and reducing blood glucose levels. At 160 pounds, you'll be less vulnerable to hypertension and heart disease. Less weight also means less stress on your hips, feet and joints. You'll have more energy and find it easier to participate in sports and other physical activities. If you have Type 2 diabetes, losing weight might even allow you to lower medication dosages or skip drugs altogether. However, do not alter your prescription intake without consulting a doctor.

Dietary Changes

Losing a pound of fat requires burning 3,500 calories more than you eat. Remove 500 to 1,000 calories a day from your typical diet to lose 1 to 2 pounds a week. Rather than crash diet, strive for permanent changes in your eating habits. Trade in candy bars for fruit, and potato chips for a handful of walnuts. Read food labels and write down everything you eat to figure out where to make improvements. Remove any junk food from your home to avoid temptation.


Exercise will help you reach your goal of 160 pounds faster and will tone your muscles while increasing strength and endurance. The CDC recommends a minimum of 2 1/2 hours of moderate aerobic activity a week, but you may need more for weight loss. Moderate aerobic exercises include walking briskly, mowing the lawn and riding a bicycle on a flat surface. In addition to aerobic activity, the CDC recommends muscle-building activities at least two times a week. These include resistance exercises like situps, as well as weightlifting and yoga.

Stress Reduction

Stress leads to overeating by causing you to self-medicate with food, even when you're not really hungry. It also pushes your body to produce the hormone cortisol, which increases visceral belly fat. Exercising reduces stress, as does massage and meditation. Adequate sleep also lowers stress and helps prevent weight gain. Learn to recognize your stress triggers, and then cut them out of your life as much as possible.

the nest