We hear it all the time…lose weight for good health. Few people however, realize the extent to which this is critical to their physical well-being and ultimately their life expectancy.
The Journal of the American Medical Association featured a study finding that obesity appears to lessen life expectancy, especially among young adults. The study showed an obese 20-year-old white male, (5’10”) 178cm and weighing (288 pounds) 130kg was estimated to lose 13 years of his life as a result of obesity.
It is now well researched that a Western diet (fast foods) that leads to obesity may actually act to stimulate the growth of cancer cells. It is never too late to improve our health through healthful eating and adopting a more health-giving lifestyle. Here are simple steps to follow which can make an immediate improvement in health and vitality.
- Check to see if you are overweight or obese.
To find out your BMI you need to divide your weight (measured in kilos) by your height (measured in meters) squared. If the result is greater than 25, your health may be improved by losing weight.
- Match your diet to your body’s requirements.
If you eat and drink more calories than your body requires you will put on weight. Learn to control calories and portion sizes, make recipes leaner, and eat infrequently from fast food restaurants. Also learn how to snack with healthful choices.
- Color your diet with a large variety of colorful fruits and vegetables.
Different color ranges of both fruit and vegetables by choosing between 5 to 9 daily servings per day which helps to build nutrients to fight against degenerative diseases.
- Eat lean protein with every meal.
Protein provides a powerful signal to the brain providing a longer sense of fullness. The right source of protein is essential in controlling hunger with fewer calories and necessary to maintain lean muscle mass.
- Rev up your metabolism with activity.
To enjoy a lifetime of well-being, exercise is a key ingredient. 45 minutes activity each day that takes as much effort as a brisk walk is recommended for adults. Children should be active for an hour each day.
- Get support to ensure you develop a healthful eating plan and reach your goal weight.
A study, “Effects of Internet Behavioral Counseling on Weight Loss in Adults at Risk of Type 2 Diabetes” shows that participants who had the support of weight loss coaching lost more weight than those who didn’t. The study concluded that the support of a weight loss coach can significantly improve weight loss results.
Being overweight or obese has been identified next to smoking, as the most preventable major risk to developing life style disorders like diabetes, hypertension etc. Even small weight losses have been shown to have beneficial health effects. So it’s never too late to start and you can never be too young or too old to be concerned about your health and do something about achieving a more healthy weight.
Losing Weight One Pound at a Time!
Over two-thirds (1 out of 3) of Indian adults are overweight or obese. That’s quite a high percentage of adults who have a need to shed a little or a lot of fat! The only way to do this is one pound at a time!
Many overweight individuals wish and hope for a quick cure to their weight problems. They’ll try anything that promises instant results! Unfortunately, these ‘miracle weight loss’ products are scams! They may help a person shed some water weight, initially. But, the fat isn’t going anywhere without a little effort on that person’s part!
For those of you who have tried weight loss diets or are thinking about trying one, consider all the dieters who have tried the same diets and failed. The number one reason for permanent weight loss failure is the inability to stick with the diet!
Many individuals become ‘yo-yo’ dieters. They try one diet for a while, lose a few pounds, quit the diet, gain back the weight, and move on to another diet. The process is repeated. With each new attempt, there is often more weight to lose than there was initially!
Successful Weight Loss Strategies
If you want to lose weight successfully, you must realize, first, that there are no miracle diets or products that will blast away the fat! The fat was not gained overnight! You aren’t going to lose it overnight, either! You will have to put forth effort to lose the fat, one pound at a time! Even after you’ve shed those extra pounds, you will have to continue to work at controlling your weight, if you wish to keep the fat off!
In many articles researches states that, “The best diet is the one you can stay on.” To maintain lost weight, dieters must permanently reduce their calorie intake, because they will need fewer calories to fuel their now-smaller body.”
Fad diets typically fail in the end. From my own personal experience, I have found that eating sensibly works best! If you want to lose weight (one pound at a time), keep it off, and feel good, too, why not try cutting down on the empty calories found in most fast foods? Eat more raw vegetables and fruits and whole grains. Go easy on the fats and processed sugary or salty snacks. Limit yourself to smaller portions and avoid having second helpings. This type of diet is one that you CAN stick with and live with for the rest of your life!
Yes, you’ll have to make a few lifestyle changes, and you’ll have to work on being more disciplined in your eating habits. But, in the end, it will be worth it! You’ll look better! You’ll feel better! Your confidence will return, and you’ll believe that there isn’t anything that you cannot do!
Wouldn’t it be worth giving up Coke and French fries for a healthier, happier you? If you simply can’t do without a few French fries and a Coke now and then, go ahead and treat yourself to a small serving. Cut back on calories somewhere else that day. Occasionally, it’s okay to indulge. But, if you seriously want to shed the extra fat and keep it off, be conscious about everything you put into your mouth. You’ll lose that weight, a pound at a time!
Note: Before beginning any weight loss program, be sure to check with professional to prevent complications.