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Home / Fitness / Weight Loss
The Healthy Way Losing Weight
By:Mark Kimathi
Back in 1999 almost 108 million Americans were overweight or obese. Until now, obesity continues to be a serious problem and is predicted to reach epidemic levels by the year 2020.
To prevent this worrying scenario we need to make people aware of the risks of being overweight or obese. Extra pounds put at risk of heart disease, stroke, diabetes, cancer, arthritis and hypertension among others. Losing weight helps to prevent and control these diseases.
Unfortunately many quick weight loss methods which have been spreading like wild fire these days do not provide lasting results. And more often than not, dieting methods which involve dietary drinks, foods and supplement or pills do not work. When they do, the results are just temporary as they are not a solution by themselves.
It is imperative to rely on a healthy weight loss option which will provide lifetime results. You have to set realistic goals and not always expect to lose a lot of pounds in a short span of time. Though quick weight loss is a possibility it needs a watchful eye.
Here are some general tips on how you can lose those unwanted pounds in a healthy and fairly reasonable pace:
1. Do not starve your self.
Do not diet in the sense of skipping meals. You may be happy and feel that you are losing those unwanted flab on your belly and thighs by skipping meals. But keep in mind that this would not last long. Your body does not take kindly insufficient food to fuel the energy that you use up everyday.
If you get used to skipping one or two meals a day, your metabolism tends to adjust accordingly. So it increases the chance that if you just eat one huge sandwich in one day, it will end up straight to your problem area (i.e. thighs, buttocks, hips).
2. Start your day with breakfast.
Mothers always say that breakfast is the most important meal of the day and they are probably right. Have a healthy meal in the morning to jump-start your metabolism. Your food intake after you wake up will be used to burn fat all day long.
Missing your breakfast makes you hungrier in the day increasing your chances of taking in excess calories.
3. Small, frequent and healthy meals.
Five small-serving meals per day are better than three hearty meals. Eating more frequently and in small servings can prevent you from over-eating. This helps to increase your metabolism and make calories burn as they become available.
4. Have a clear goal.
Keep your goals clear and realistic. For example it is nearly impossible and definitely risky for you to lose 40 pounds in 2 weeks. Your mindset should be that you want to eat healthy to stay healthy for the rest of your life. This allows you time to reach your healthy or even ideal weight.
Once you have decided on a weight loss plan or program, track your results as you stick to it. Make sure that you follow your own set of dieting rules so that when you need to change to get better results you know what to change from.
5. Exercise regularly.
Include physical activities in your lifestyle. 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.
6. Drink lots of water.
Your body needs sufficient water to burn fat and keep your cells hydrated and healthy. Try to take 8 glasses of water through out the day.
7. Avoid unnecessary sugar.
Plan your meals around lots of fruits and vegetables. Obviously whole carbohydrates in the forms of bread, rice or pasta for that carbo fix that you need, plus lean meat and protein rich-foods. Sweets, sodas and pastries should be rare and in between indulgences only.
8. Watch your fat intake.
Fat is not the main culprit to being overweight. You need this to keep your weight at the proper level. But there are healthy fats and oils and some unhealthy fats/oils.
Healthy oils include oils from olive, peanuts and canola oil. Tuna, salmon and mackerel have omega-3 fats which is good for the heart.
Finally it does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself.
In summary, 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.
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