Nearly 108 million Americans were overweight or obese in 1999. To date, obesity continues to be a serious problem and is expected to reach epidemic levels by 2022.
One way to avoid this scenario is to educate people about the risks of being overweight or obese.
Here are some of the diseases you are putting yourself at risk for if you have a lot of extra pounds:
- heart disease
- High blood pressure
Losing weight helps prevent and control these diseases.
The rapid weight loss methods that have spread like wildfire these days do not provide lasting results. More often than not, diet methods that involve diet drinks, foods and supplements or pills do not work. If they do, the results are only temporary.
It is best to rely on a healthy weight loss option that will provide lifelong results. You need to set realistic goals and not expect to lose a lot of pounds in a short period of time.
Here are some tips on how you can lose those extra pounds the healthy way:
Don’t starve yourself.
The key to a healthier way to lose weight is: Don’t diet.
You may look happy and feel like you’re losing that unwanted fat on your belly and thighs by skipping meals. But remember, it won’t last long. Your body can’t tolerate not eating enough to fuel the energy you consume each day.
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 only eat one huge sandwich in a day, it will end up right in your problem area (i.e. tops, butt, hips).
Start your day off right.
Moms always say that breakfast is the most important meal of the day. Eat a healthy meal in the morning to jump-start your metabolism.
Your food intake after you wake up will be used to burn fat throughout the day.
Eat small, healthy meals frequently.
Five small snacks a day are better than three large meals. Eating more frequently and in small portions can prevent overeating. It will also increase your metabolism and speed up calorie burning.
Decide how much weight you want to lose.
Keep your goals realistic. In the long run, it is virtually impossible for you to lose 100 pounds in 2 weeks. Keep in mind that you want to eat healthy to 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 you follow your own set of diet rules.
Drink plenty of water.
Your body needs enough water to burn fat and keep your cells hydrated and healthy.
Avoid too much sugar.
Plan your meals with plenty of fruits and vegetables, bread, rice or pasta for the carbohydrate dose you need, and lean meat and protein-rich foods. Sweets, sodas and pastries should only be indulgences once in a while.
Watch your fat intake.
Fat is not the cause of overweight. You need it to maintain your weight.
There are healthy fats. Olive, peanut and canola oil contain healthy fats. Tuna, salmon and mackerel contain heart-healthy omega-3 fatty acids.
Leave your car behind if you’re only going a few blocks from home, take the stairs instead of the elevator, jog, bike or skate. Use these activities and other household chores if you are too lazy to go to the gym and take exercise classes. Make sure you do it regularly and you won’t even notice that you are already losing weight with these mundane activities.
It doesn’t matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself.
Go slowly. If you’ve already lost 10 or 15 pounds, give yourself a break and then try to lose the next 10 pounds.
Eat healthy, drink plenty of water, get enough sleep and exercise. This will give you a better chance of losing weight and improving your health, resulting in a healthier you.