Healthy Weight Loss - Lose Weight the Healthy Way

Over 130 million Americans were overweight or obese in 2007, nearly half our population. Obesity has risen by a shocking 15% over the last decade and continues to be a serious problem. It is predicted to reach epidemic proportions by the year 2020.

One way to prevent this nightmare scenario from unfolding completely is to make people aware of the risks of being overweight or obese.

Here are some of the diseases you are putting yourself at risk of by carrying those extra pounds:

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

Losing weight will help significantly to prevent and control these diseases.

Trendy weight loss methods which have spread like wildfire these days do not provide lasting results. More often than not, dieting that involves dietary drinks, foods and supplement or pills do not work. If they do, the results are only temporary.

It is better to rely on a healthy weight loss program and lifestyle which will provide lifetime results. You have to set realistic goals and not expect to lose a lot of pounds in a short span of time.

Here are some tips on how you can lose those unwanted pounds the healthy way:

1. Don't starve yourself.

The key to a healthier way of losing weight is: Do not diet. I say this to people so often it has become a professional mantra.

You may seem happy and feel that you are losing the unwanted flab on your belly and thighs by skipping meals. But remember that this will not last long. Your body will not tolerate having insufficient food to provide 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 go straight to your problem areas i.e. belly, thighs, buttocks, hips.

2. Start your day right.

Mom always said that breakfast is the most important meal of the day. Why don't we listen to her? Have a healthy meal in the morning to jump-start your metabolism. This food intake after you wake up will be used to burn fat all day long. Contrary to popular belief you need calories to lose weight.

3. Eat small, healthy meals more frequently.

Five small serving meals and snacks per day is better than one, two or three hearty meals. Eating more frequently and in small servings prevents over-eating and evenly distributes yourcalories for fuel. It also increases your metabolism and makes calories burn faster.

4. 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 40 pounds 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.

5. Drink lots of water.

Your body needs sufficient water to burn fat and keep your cells hydrated and healthy.

6. Avoid processed sugars.

Plan your meals around lots of fruits and vegetables, some bread, rice or pasta for that carbohydrate fix that you need, plus lean meat and protein rich-foods. Sweets, sodas and pastries should only be once-in-a-while indulgences.

7. Watch your fat intake.

Fat is not the culprit to being overweight. You need healthy fat to keep your weight under control.

Olives and olive oil, peanuts and peanut oil and canola oil are very healthy for you as are grape seed oil and sesame oil. Tuna, salmon and mackerel have omega-3 fatty acids which are very good for your heart and they help you burn fat.

8. Exercise.

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 activites 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're already shedding pounds with these mundane activities.

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, get enough sleep and exercise. This will give you a better chance of losing weight and improving your health, which will result in a new, healthier you.