In 1999, more than 108 million US residents were overweight or obese. The number of overweight or obese Americans has continued to expand and the average American has grown heavier in the last decade. Already one of the biggest public health challenges facing the country, experts have predicted that obesity and related health problems will reach the level of an epidemic by 2020.
To prevent obesity, the best thing to be done is to educate the public on how carrying extra pounds can damage their health.
These are just some of the diseases which you're at a higher risk of if you're overweight:
1. Heart disease 2. Stroke 3. Diabetes 4. Cancer 5. Arthritis 6. Hypertension
Losing weight helps to prevent and control these diseases.
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 supplements or pills do not work. If they do, the results are just temporary.
Its healthier to approach weight loss as a process rather than a quick fox. Setting realistic, incremental goals help people to lose weight and maintain a healthy body weight afterwards. These are some healthy weight loss tips which are proven to work:
1. Don't 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 those unwanted flabs 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.
What happens is that your body will get used to using stored energy instead of the calories from your diet - so when you do eat, this energy will be immediately stored as fat! This is hardly what you want.
2. Start your day right.
Eat a healthy breakfast everyday to kick start your metabolism for the day.
Once your metabolism has been fired up by breakfast, you'll keep burning fat all day!
3. Have small, frequent meals
Five small-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent over-eating. This will also increase your metabolism and make calories burn faster.
4. Set a realistic goals for weight loss
You need to set goals for yourself which you can reach. Don't expect to lose all of the weight in a month. Get regular exercise and eat a healthy diet and you'll take the weight off in a healthy way which lets you stay trim and healthy for a lifetime.
Once youve decided on your plan and your goals, stick to them!
5. Get plenty of water
When you get enough water, you'll burn fat more efficiently. You'll also be adequately hydrated and your skin will look better! Drink six to eight glasses of water daily.
6. Avoid too much sugar
Plan your meals around lots of fruits and vegetables, some bread, rice or pasta for that carbo fix that you need, plus lean meat and protein-rich foods. Sweets, sodas and pastries should be once-in-a-while indulgences only.
7. Don't cut out fat entirely - but do get the right fats
Fat is not the culprit to being overweight. You need dietary fat to keep your weight at the proper level.
The important thing is to eat healthier fats such as olive oil, peanut oil and fish oils. Fish oils have the added benefit of being rich in Omega-3 fatty acids.
8. Get regular exercise
There are plenty of ways to stay fit. If you have the time and the motivation to get to the gym, do this by all means. However, you can use other ways to get regular exercise. For instance, if its possible for you to walk or bicycle to work instead of driving, do so! You can also run errands this way " any opportunity you have to walk or bike instead of driving should be taken advantage of. Start taking the stairs and make walking or cycling a part of your daily routine. Its not going to make you lose 50 pounds in three days, but youll start to see the difference sooner than you think.
No matter how much weight you want to lose, setting realistic weight loss goals provides you with positive reinforcement and useful benchmarks to measure your progress.
Go slow. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds.
Eat healthy, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which would result to a new, healthier you!
To prevent obesity, the best thing to be done is to educate the public on how carrying extra pounds can damage their health.
These are just some of the diseases which you're at a higher risk of if you're overweight:
1. Heart disease 2. Stroke 3. Diabetes 4. Cancer 5. Arthritis 6. Hypertension
Losing weight helps to prevent and control these diseases.
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 supplements or pills do not work. If they do, the results are just temporary.
Its healthier to approach weight loss as a process rather than a quick fox. Setting realistic, incremental goals help people to lose weight and maintain a healthy body weight afterwards. These are some healthy weight loss tips which are proven to work:
1. Don't 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 those unwanted flabs 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.
What happens is that your body will get used to using stored energy instead of the calories from your diet - so when you do eat, this energy will be immediately stored as fat! This is hardly what you want.
2. Start your day right.
Eat a healthy breakfast everyday to kick start your metabolism for the day.
Once your metabolism has been fired up by breakfast, you'll keep burning fat all day!
3. Have small, frequent meals
Five small-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent over-eating. This will also increase your metabolism and make calories burn faster.
4. Set a realistic goals for weight loss
You need to set goals for yourself which you can reach. Don't expect to lose all of the weight in a month. Get regular exercise and eat a healthy diet and you'll take the weight off in a healthy way which lets you stay trim and healthy for a lifetime.
Once youve decided on your plan and your goals, stick to them!
5. Get plenty of water
When you get enough water, you'll burn fat more efficiently. You'll also be adequately hydrated and your skin will look better! Drink six to eight glasses of water daily.
6. Avoid too much sugar
Plan your meals around lots of fruits and vegetables, some bread, rice or pasta for that carbo fix that you need, plus lean meat and protein-rich foods. Sweets, sodas and pastries should be once-in-a-while indulgences only.
7. Don't cut out fat entirely - but do get the right fats
Fat is not the culprit to being overweight. You need dietary fat to keep your weight at the proper level.
The important thing is to eat healthier fats such as olive oil, peanut oil and fish oils. Fish oils have the added benefit of being rich in Omega-3 fatty acids.
8. Get regular exercise
There are plenty of ways to stay fit. If you have the time and the motivation to get to the gym, do this by all means. However, you can use other ways to get regular exercise. For instance, if its possible for you to walk or bicycle to work instead of driving, do so! You can also run errands this way " any opportunity you have to walk or bike instead of driving should be taken advantage of. Start taking the stairs and make walking or cycling a part of your daily routine. Its not going to make you lose 50 pounds in three days, but youll start to see the difference sooner than you think.
No matter how much weight you want to lose, setting realistic weight loss goals provides you with positive reinforcement and useful benchmarks to measure your progress.
Go slow. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds.
Eat healthy, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which would result to a new, healthier you!
About the Author:
Gary L. Condoluci, LMT is a Massage Therapist who has researched information on fast natural weight loss. His studies have also led to information on dieting tips. This and other unique content '' articles are available with free reprint rights.
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