In 1999, statistics revealed that there were about 108 million Americans who were considered overweight or obese. Obesity continues to be a serious problem and is predicted to reach epidemic levels by the year 2020. One way to prevent this weight problem from occurring, is to make people seriously aware of the health risks that are associated with being overweight or obese.
When we become overweight or obese due to our uncontrolled eating habits, there are some serious health problems that we will encounter. Some of these health conditions and diseases that you and I put ourselves at greater risks of developing–because we are carrying a lot of extra pounds are heart disease, stroke, diabetes mellitus, cancer, arthritis, and hypertension. By losing weight, we can prevent and control these diseases.
I don’t believe in the lose weight quick method. There are many individuals today who want to lose a few pounds quick and in a hurry. Many of them will undergo some very dangerous methods; however, there results are short-lived. You see–the quick weight loss methods which have spread like fire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, foods and supplement or pills do not work. If they do, the results are just temporary.
For the most part, it is more beneficial if you rely on a weight loss program that is more healthy. And one that will provide you with the results you so desire for the rest of your life. Once you decide to embark on a weight loss and fitness program, it is a must that you set realistic goals for your self. Also you should not expect to lose a lot of weight all at once. Here are some health tips that will help you when it comes to losing those unwanted pounds the healthy way:
1. Do not starve yourself. The key to losing weight the healthier way–is “do not diet”. You may seem happy and feel that you are losing those unwanted fats on your belly and thighs by skipping meals. But remember that this would not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up everyday. If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So if you just eat one huge sandwich in one day, it will end up straight to your problem area (i.e. thighs, buttocks, and waist).
2. Start your day right. Mothers always say that breakfast is the most important meal of the day. Have a healthy breakfast meal in the morning to jump-start your metabolism. The food that you eat in the morning will power up your brain, break the fast from your last meal, and will be used by your body to help burn fat all day long.
3. Eat small, healthy meals frequently. In actuality, you should eat about four (4) to five (5) small meal servings per day. This is a better way to eat instead of having two to three hearty meals. And you will keep your metabolism revving high. Eating more frequently throughout the day, and in small servings, can prevent you from over-eating. This way of eating–believe it not, will also make your calories burn faster.
4. Decide on how much weight you want to lose. You must keep your weight loss goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Unless you are on crack and stop eating altogether. You need to have a mindset that you want to eat healthy, so that you stay healthy for the rest of your life. Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of dieting rules.
5. Drink lots of water. Your body needs water; therefore it is absolutely important that you hydrate with a sufficient amount of it. This should be around 10-12 glasses. Avoid sugary beverages if you want to burn fat and keep your cells hydrated and healthy.
6. Avoid too much sugar. Your weight loss meals or plan–should be planned or focused around lots of fresh fruits and vegetables, some whole grain bread, brown rice or pasta for that carb fix that you need, plus lean meat and protein rich-foods. Things such as sweets, sodas and pastries should be once-in-a-while indulgences only.
7. Watch your fat intake. Fat is not the culprit to being overweight. Our bodies need fat but the healthy type of fats. We need this to keep our weight at the proper level. There is such a thing as healthy fats and bad fats. Just like there are good and bad carbs and good and bad proteins. You can get your source of good fats daily from olive, peanuts and canola oils. You can also get your healthy fats from seafood such as tuna, salmon and mackerel; these fish have omega-3 fats which is very good for the heart.
8. Exercise. Indulging in a daily scheduled exercise and fitness program is also key in losing weight. One way to get some exercise in is leaving your car if you are only going a few blocks from home. Other good ways of getting your daily exercise in–is taking the stairs instead of the elevator, going for a jog, biking or skating. If you can’t jog then walk. You can also join a local gym so that you can get your resistance training on and if you don’t know how, hire a personal trainer to help you. Providing your wallet or pocket allows for it.
Use these ideas for exercise activities and make sure that you do them regularly. In fact make exercising a part of your daily routine and you will not even notice that you are already shedding pounds with these mundane activities. It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself and achieve them. Go slow. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds.
My advice to you my friend is–eat healthy, drink lots of water, get enough sleep and exercise regularly. This way you will give yourself a greater chance of reaching your weight loss goals, improving your health–which over time, will result in a new and healthier you.