Around 150 million Americans were overweight or obese in
2008. In the UK at least a third of the population is
either overweight or seriously obese. More and more
children are having their life expectancy reduced because
of obesity. Obesity continues to be a serious problem and
is predicted to reach epidemic levels by the year 2020.
Here are some diseases that you are likely to suffer from
if you are carrying a lot of extra weight:
1. Heart disease- the biggest killer of all.
2. Stroke
3. Diabetes- too much sugar can cause problems.
4. Cancer
5. Arthritis- your joints can't take too much weight.
6. Hypertension
Losing weight helps to prevent and control these diseases.
The quick weight loss methods which have made their
creators millions of dollars do not provide lasting
results. They may help you lose weight in the short term
but in the long term they're of no use. More often than
not, dieting methods which involve dietary drinks, foods
and supplement or pills do not work. They make their
producers lots of money but do not really benefit you. I
will, however, talk about these in other articles.
It is better to rely on a healthy weight loss option which
will provide lifetime results. You have to set realistic
targets and not expect to lose a lot of pounds in a short
time frame.
Here are 8 tips on how you can lose those unwanted pounds
the healthy way:
1. Do not starve your self.
The key to a healthier way of losing weight is: Do not diet.
You may seem happy and feel that you are losing unwanted
weight on your stomach and thighs by skipping meals. But
remember that this will not last long. Your body cannot
cope with having insufficient food to fuel the energy that
you use up everyday.
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 in one day, it will end going straight to
your problem area , whether that's your stomach, your hips
or your buttocks.
2. Start your day right.
Dieticians always say that breakfast is the most important
meal of the day. Have a healthy meal in the morning to
jump-start your metabolism. Smoothies, fruit are really
great. See my previous articles on superfoods to see
exactly why.
3. Eat small, healthy meals frequently.
Five small snacks per day is better than three big meals.
Eating more frequently, and in small servings, can prevent
over-eating. This will also increase your metabolism and
make calories burn faster.
4. Decide on how much weight you want to lose.
Keep your target sensible. In the long run, it is
virtually impossible for you to lose 30 pounds in 2 weeks
,that is unless you want to make yourself really ill ! Have
a mindset that you want to eat 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.
5. Drink lots of water.
One of the ultimate superfoods water is an essential for a
healthy diet.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 carbo fix that you need, plus
lean meat and protein rich-foods. Sweets, sodas and
pastries should be an occasional treat 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.
Some fats are healthy. Olive, peanuts and canola oil have
them, tuna, salmon and mackerel have omega-3 fats. They are
great for the heart.
8. Exercise. One clear message here. Do not overdo it. Do
not waste money on gym membership until you're confident
enough to do so. Take exercise everyday using everyday
situations. 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 don't want to go to the gym.. Make sure that
you do this regularly and you will not even notice that you
are already shedding pounds with these day to day
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.
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 in a
new, healthier you. Finally do not become obsessed with
weighing yourself. Check the scales once a week- no more.
Become obsessive and losing weight will just become a
chore. Remember you're changing your lifestyle as well as
your weight !
----------------------------------------------------
Paul Costello is the vice principal of a high school , a
writer and a father. He is interested in diet and health
and has a great web site at :
http://www.ultimatedieting.info
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