Almost about 108 million Americans were overweight in the year of 1999. Up till now, obesity continues to become a serious problem and is predicted to arrive at epidemic levels by the year of 2020.
One way to prevent the circumstances is to make people’s consciousness of the risks of being obese.
Below are some diseases that you are putting yourself in risk of if you are carrying a lot of extra pounds:
1. Heart disease
Losing weight helps to prevent and control these diseases
In recent days, quick weight loss methods which have extended like fire do not provide long lasting results over other losing method. Perhaps dieting methods which involve dietary drinks, foods and supplement or pills do not work. If they do, the results are just temporary.
The better way is to rely on a healthy weight loss option which will provide lifetime results. You have to set realistic goals and not expect to lose a lot of pounds within a short time frame.
Here are some guidelines on how you can lose those unwanted pounds in a healthy way:
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 those unnecessary 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 every 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 eat just one huge sandwich in a whole day, it will end up straight to your problem area (i.e. highs, buttocks, hips).
2. Never start your day without breakfast
Breakfast is the most important starter meal of the day and it should be healthy. So, have a healthy meal in the morning to jump-start your metabolism.
After you wake up, your food intake will used to burn fat all day long.
3. Frequently eat small & healthy meals
Five small – serving snacks per day is better than three heavy meals. Eat more frequent, and in a small servings that can prevent over-eating tendency. This will also increase your metabolism and make calories burn faster. So, your emphasis should be on healthy snacks for weight loss.
4. Take Decision on how much weight you want to lose
Keep your goals realistic and stick on it. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life.
Once you have decided on a weight loss program, stick to it and follow your own set of dieting rules regularly.
5. Drink lots of water
Your body needs sufficient water to burn fat and keep your cells hydrated and healthy.
6. Avoid too much sugar
Plan your meals around lots of fruits and vegetables, some bread, rice or pasta for that carb fix that you need, plus lean meat and protein rich-foods. 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. You need this to keep your weight at the proper level.
Healthy fats include coconut oil, olive oil, pasta oil and canola oil have them. Tuna, salmon and mackerel have omega-3 fats which is good for the heart health.
8. Regular 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 to go to the gym and take exercise classes. 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 realistic goals for yourself.
Go slow. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds.
So, eat healthy foods, drink lots of water, have enough sleep, take healthy snacks for weight loss and do regular exercise. This will give you a higher chance of losing weight and improving your health, which would result to a new, healthier you.