Almost 108 million Americans were overweight or obese in 1999. Even now, obesity continues to be a serious problem and is predicted to reach epidemic levels by the year 2020. One way to prevent this scenario is to make people aware of the risks of being overweight or obese. Below are just some of the diseases that you are putting yourself at risk for if you are carrying around extra pounds.
- Heart disease
Losing weight helps to prevent and control these diseases. The quick weight loss methods, which have spread like wildfire these days, do not provide lasting results. More often than not, dieting methods that involve dietary drinks, foods and supplements or pills do not work. If they do, the results are only temporary.
For your weight loss plan it is better to rely on a healthy weight loss option that will provide you with lifetime results. Successful weight loss is a process. You have to set realistic goals and not expect to lose a lot of weight in a short period of time.
Here are some tips on how you can lose those unwanted pounds the healthy way:
Tip #1: Do not starve yourself.
The key to a healthier way of losing weight is: Do not diet! You may seem happy and feel that you are losing that unwanted flab 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 on a daily basis.
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 a day, it will end up going straight to your problem area (eg, thighs, buttocks, hips).
Tip #2: Start your day off right.
Remember your mom telling you that breakfast was the most important meal of the day? Well she was right! Make sure you have a healthy meal in the morning to jump-start your metabolism. Your food intake after you wake up will be used to burn fat all day long.
Tip #3: Eat small, healthy meals frequently.
Five small-serving meals per day is better than having three hearty meals. Eating more frequently, and in small servings, not only prevents overeating, but also increases your metabolism making calories burn faster.
Tip #4: Decide on how much weight you want to lose.
Keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks and keep it off. Have a mindset that you want to eat healthy and 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.
Tip #5: Drink lots of water.
Your body needs sufficient water to burn fat and keep your cells hydrated and healthy.
Tip #6: Avoid consuming too much sugar.
Plan your meals around lots of fruits and vegetables, some bread (preferably whole grain), brown rice or whole wheat pasta, plus lean meat and protein-rich foods. Sweets, sodas and pastries should be indulgences only once-in-a-while.
Tip #7: Exercise.
Leave your car if you are only going a few blocks from home, take the stairs instead of the elevator, jog, cycle, or skate. Use these activities and other home chores if you are too lazy, or simply can’t make it to the gym for a workout or to take an exercise class. Make sure that you do this regularly 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 yourself realistic goals. Go slow and be patient. Eat healthy, drink lots of water, and be sure to increase your activity level. This will give you a higher chance of losing weight and improving your health, which will result in a new and healthier you.