Overweight and obesity are significant issues in America; over 67% of adults over the age of 20 are overweight or obese. In younger Americans, the pattern is similar with 18% of adolescents aged 12 to 19 are overweight and 11% of children aged 2-5 overweight as well. The health ramifications of obesity are equally staggering including increased likelihood of cardiovascular disease, hypertension, Type 2 diabetes, sleep apnea and some cancers.
$30 billion a year is spent in the US on weight loss products and services. A study conducted for the Federal Trade Commission reported at a given time more than 70 million Americans are working on weight loss.
Top Weight Loss Tips
WebMD listed their top 15 weight loss tips which include the many of the following ideas. Their number one suggestion was to drink plenty of water. Often, hunger is not hunger at all but thirst. If plain water isn’t a hit, then try infused teas, or adding citrus flavors to the water.
Number two is to focus on changing the diet, adding new items and not focusing on what you are giving up. A healthy diet includes 5-9 servings of fruits and vegetables. Use regional and seasonal vegetable and fruit items as the star of the dish, not just the side dish. Fresh vegetables can be filling and full of fiber which will help reduce cholesterol and help you feel full faster.
Number three is to focus on getting on a proper exercise program. Most nutritionists recommend 20 minutes per day of medium to high elevated heart rate. The increased cardio everyday signals the metabolism to stay very high, which burns calories faster and eliminates toxins from the body faster.
Emotional eating is a common dieting pitfall. When you want to eat consider the timing and motivation. Are you truly hungry or are you bored, lonely or sad? If it is not truly hunger, consider a walk, a hobby or a great book.
Don’t give up your favorite items; the deprivation will keep you focused on what you are giving up. Instead try smaller sizes of your favorites. A taste, a bite or two or a higher quality version of a favorite may be just what you need to satisfy the craving.
Build treats into a weight loss strategy, if you have a desperate need for ice cream, don’t eat it in front of the TV but rather plan a walk to the local ice cream stand and make the treat the reward for the exercise. This allows you to keep treats out of the house and incorporates new exercise and fitness routines into your daily life.
There are no magic solutions for instant weight loss. The idea that quick weight loss comes from a few well placed tips may disappoint you, but small changes often yield big results. Habits can be changed, new lifestyles can be adopted and your weight loss program can be a healthy, painless process that yields lasting results.
Fast weight loss can create a devastating bounce back effect. Instead of drastic restrictions think in terms of lifestyle changes, small incremental steps and healthy choices blended with lots of physical activity. This will yield great results that will last a lifetime.