Healthy Weight Loss

submitted: Apr 7th 2009 | by: GaryL.Condoluci,LMT | Total views: 11 | Word Count: 850 | | |

In 1999, more than 108 million US residents were overweight or obese. The number of overweight or obese Americans has continued to expand and the average American has grown heavier in the last decade. Already one of the biggest public health challenges facing the country, experts have predicted that obesity and related health problems will reach the level of an epidemic by 2020.

The best way we have to combat obesity is to make people aware of the damage which extra weight can do to their health.

The following are just a sampling of the diseases which being overweight disposes you to:

1. Heart disease 2. Stroke 3. Diabetes 4. Cancer 5. Arthritis 6. Hypertension

Losing weight helps to prevent and control these diseases.

Of course, an entire fad diet industry has sprung up to profit from the prevalence of obesity. These diets rarely if ever work and even when they do help people lose weight, its a quick fix and the weight is quickly regained. These fad diets are unhealthy and to be honest, a waste of time and money both.

Better by far is a healthy weight loss plan which lets you lose those excess pounds and keep them off. The key is to set realistic weight loss goals instead of trying to lose it all in a matter of weeks. The following are some valuable tips for healthy weight loss:

1. Don't starve yourself

Don't diet! Repeat, don't diet - this is the most important advice for healthy weight loss.

You may seem happy and feel that you are losing those unwanted 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 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 up straight to your problem area (i.e. thighs, buttocks, hips).

2. Don't skip breakfast!

Mothers always say that breakfast is the most important meal of the day. Have a healthy meal in the morning to jump-start your metabolism.

Once your metabolism has been fired up by breakfast, you'll keep burning fat all day!

3. Have small, frequent meals

If you want to lose weight, then the way to go is to eat small healthy meals five or six times per day instead of three larger ones. You'll boost your metabolism this way and this technique also reduces overeating.

4. Set a realistic goals for weight loss

Set a weight loss target which you know that you can achieve. There's no way to lose 30 pounds in a week (no healthy way, anyhow) and keep this extra weight off. Instead, eat a healthy diet and live a healthy lifestyle " this will take the weight off gradually and in a healthy way and allow you to stay slim for 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 plenty of water

Water helps you burn fat and stay hydrated " so get six to eight glasses every day.

6. Go easy on the sugar

You should be eating a diet which is largely composed of fresh fruits and vegetables along with whole grains and lean protein. While its fine to treat yourself to the occasional pastry, it shouldn't be a regular part of your diet.

7. Don't cut out fat entirely - but do get the right fats

Fat is not the culprit to being overweight. You need dietary fat to keep your weight at the proper level.

The important thing is to eat healthier fats such as olive oil, peanut oil and fish oils. Fish oils have the added benefit of being rich in Omega-3 fatty acids.

8. Exercise consistently

There are plenty of ways to stay fit. If you have the time and the motivation to get to the gym, do this by all means. However, you can use other ways to get regular exercise. For instance, if its possible for you to walk or bicycle to work instead of driving, do so! You can also run errands this way " any opportunity you have to walk or bike instead of driving should be taken advantage of. Start taking the stairs and make walking or cycling a part of your daily routine. Its not going to make you lose 50 pounds in three days, but youll start to see the difference sooner than you think.

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 to a new, healthier you!

About the Author

Gary L. Condoluci, LMT is a Licensed Massage Therapist who has studied information on losing weight fast. His studies have also led to information on dieting tips. This and other unique content 'weight loss' articles are available with free reprint rights.

Article Source: Article Beauty Tips

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