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
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
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
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
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,
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
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
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.
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
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,