Almost 108 million Americans were overweight or obese in 1999, so losing weight in a healthy way is more important than ever. Obesity continues to be a serious problem and is predicted to reach epidemic levels by the year 2030.
One way to prevent this scenario is to make people more aware of the risks of being overweight or obese. Heart disease, stroke, diabetes, cancer, arthritis and hypertension are all serious diseases that are more likely to occur in people who are carrying too many extra kilos. Losing weight will help to prevent and control these diseases.
The quick weight loss methods which are so readily available do not however provide lasting results. More often than not, dieting methods which involve diet drinks, foods and supplements or pills do not work. If they do, the results are typically only temporary.
It is much better to rely on a healthy weight loss option which will provide long term results. It’s also important to set realistic goals, and not expect to lose a lot of pounds in a short span of time. Read on for some tips on how you can lose those unwanted kilos the healthy way.
Don’t Starve Yourself When Losing Weight
The key to a healthier way of losing weight is: Do not diet. Missing meals might feel good at the time, because those unwanted flabs on your belly and thighs are disappearing, but remember this won’t last long. Your body is unable to tolerate having insufficient food to fuel the energy that you use up everyday. If you get into the habit of 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 up straight to your problem area (i.e. highs, buttocks, hips).
Start Your Day Right
Mother always said that breakfast is the most important meal of the day. 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.
Eat Small, Healthy Meals Frequently
Five small-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent overeating. This will also increase your metabolism and make calories burn faster.
Decide On How Much Weight You Want To Lose
Keep your goals realistic. In the long run, it is virtually impossible for you to lose 20 kilograms 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 plan or program, stick to it and make sure that you follow your own set of dieting rules.
Drink Lots Of Water
Your body needs sufficient water to burn fat and keep your cells hydrated and healthy.
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, soft drinks and pastries should be once-in-a-while indulgences only.
Watch Your Fat Intake
Fat is not the culprit to being overweight. You need this to keep your weight at the proper level. There is such a thing as healthy fats. Olive, peanuts and canola oil have them. Tuna, salmon and mackerel have omega-3 fats which are good for the heart.
Leave your car if you are only going a few blocks from home, take the stairs instead of the elevator, jog, cycle or skate where you can. Use these activities and other home chores if you are unable to go to the gym or 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. How much weight you plan or need to lose is a personal decision. What is important is that you set realistic goals for yourself.
If you have already lost a few kilos, give yourself a break, and then work on losing some more. Eat healthy, drink lots of water, and make sure you get enough sleep and exercise. This will help you to lose weight and improve your health, which will result in a new, healthier you. Yay!