Losing weight can reduce elevated blood pressure, blood sugar levels and cholesterol in people who are considered overweight or obese. Weight loss is a journey and should be taken gradually. The first goal in the weight loss journey should be to lose about 10 percent of body mass. Healthy weight loss is about 1 to 2 pounds a week and should be continued only as long as necessary. To achieve this weight loss, a low calorie diet which helps to create a deficit of between 500 to 1000 kcal a day will be necessary. Calories can be reduced by decreasing the intake of fats and carbohydrates.