Obesity is fast becoming one of the world’s biggest problems (please excuse the obvious joke). More than one third of American adults are obese and this figure is increasing every day and is predicted to reach epidemic levels by the year 2020.
In order to help reduce the amount of people suffering with obesity I think that it is important to highlight the health problems that are linked with this condition. Hopefully this will open your eyes to the potential health hazards you are exposing yourself. In addition to this I am hoping that this will provide you with the push or motivation to make a start.
Listed below are some of the diseases you are putting yourself at risk of by carrying extra body weight.
By losing weight you help to reduce your risk of suffering from one of the above diseases.
With everyone’s lifestyle being so hectic today it is easy to see where the ‘lose weight fast’ and other similar programs came from. I am here to tell you that they don’t work. Some not at all, some will allow you to lose weight initially but long term, when you start eating your normal foods again the weight simply piles back on. Please don’t fall into this trap!
The only way to lose weight and keep it off is by changing your lifestyle and diet choices for good. You need to set yourself goals whilst not expecting too much too soon. Nothing that is worth doing is ever easy but you can create permanent changes to your body with some proper planning.
Listed below are some of my healthy weight loss tips to help you along the way.
Avoid skipping meals and starving yourself.
If you only going to read this far and take one tip away with you, the best advice I could give you is to not follow diets.
While initially you may see results and start to feel better with your new, slimmer body by following a diet, eating less or by skipping meals this won’t last for long. Your body is clever and will adapt to what you are doing, not tolerating the insufficient amount of food, or fuel you are providing it every day.
Your weight loss will slow down and eventually stop. In addition when you start to eat normally again the weight you had lost simply comes back.
Start as you mean to go on.
Breakfast has long been given the title of the most important meal in the day. You are breaking on average an 8 hour fast from your sleep, boosting your metabolism with this meal is important.
Eat small, healthy meals regularly.
Eating five to six smaller portions per day is better for you than the traditional breakfast, lunch and tea setup. Eating like this can help prevent over eating and encourages your metabolism to burn more calories.
Set yourself a weight loss target.
Set yourself, small, realistic goals that will form part of your target weight loss. You are not going to lose 40lbs in two weeks. 2 – 3 lbs a week is more realistic and will allow you to remain motivated. As I said before this is a lifestyle change not a quick fix so any goals you set should be something you plan on doing for the rest of your life.
Once you have decided on your target and the smaller goals in between stick combine these with your exercise program and stick to them.
Make sure you are always hydrated.
Our bodies are anywhere between 50% and 70% at any given time depending on body fat and hydration. You need to drink sufficient water daily as your body needs it in order to burn fat and remain healthy.
Stay away from simple sugar.
Instead make sure your diet consists on mostly fruit, vegetables, rice, pasta plus meat, fish and any other protein rich foods. Sweets and fizzy drinks should not make an appearance in your regular diet. The occasional treat in moderation is fine but remember your overall goal and ask is it worth it.
Fat is not the enemy.
Eating fat will not make you fat. Healthy fats found in olive oil, tuna, salmon and mackerel actually help you regulate the body fat levels and have other health benefits too.
Get more exercise.
The obvious choice for getting more exercise is joining the local gym. Of course you can alter everyday things in your routine to increase your activity levels. Walking to the shops instead of driving or using the stairs instead of the elevator are just two simple changes that will burn calories.
Whatever the amount of weight you want to lose, setting realistic goals, eating healthy, staying hydrated and getting enough sleep and exercise will give you the best chance of success. I like the saying ‘It’s a marathon not a sprint’ when it comes to weight loss. Losing weight too quickly will only make it more difficult to keep off long term.
I hope you use the healthy weight loss tips along with other bits and pieces you can find on this site to start your journey to a new healthier you. Good luck!