Weight Loss And Healthy Eating

Almost 64% of Americans were overweight or obese in 2008. A whopping 27% of American's are classified as obese. Obesity is responsible for nearly 325,000 deaths every year! Obesity will continue to be a serious problem and is predicted to reach epidemic levels by the year 2020.

Awareness, outreach, and education are some of the ways to prevent this epidemic. People who are overweight are putting themselves at risk for the following diseases:

heart disease

stroke

diabetes

cancer

arthritis

hypertension

Common sense indicates that losing weight is a sensible thing to do to prevent and control these diseases. But why do so many people fail to lose weight? The quick weight loss methods, which have taken over the internet and TV commercials like wildfires these days, do not provide lasting results. These programs usually consist of dietary drinks, special order foods and supplements or pills, or some fad and unrealistic weight loss method. Even if these programs work at all, it is only temporary.

Rapid weight loss isn't sustainable or healthy for your body. It is much more realistic to rely on a healthy weight loss plan that will provide life changing results, and easily be sustainable to fit into your life. Healthy weight loss isn't a sprint, it's a marathon. Each pound you lose is another milestone toward your goal, and if done properly, you will permanently keep the weight off for a much more enhanced quality of life.

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

1. Establish your weight loss goals.

Everyone would love to lose 20 pounds in a week - but that is virtually impossible to do healthy way. Make realistic goals for yourself. Goals that are attainable. Be in the mindset that your weight loss goal is for the long term - a life changing weight loss goal to get and stay healthy for the rest of your life.

Research and find the best weight loss program for you....one that fits into your lifestyle. One that is enjoyable, and adaptable to your life. Then commit and stick to it, and make sure you follow your own set of dieting rules.

2. Kick start your day with breakfast.

You're Mom's old saying is right - breakfast is the most important meal of the day! It will jump start your metabolism and have you physically and mentally ready to start your day. A healthy breakfast, consisting of lean proteins, low glycemic carbohydrates (whole grain breads, steel-cut oats, etc...), and healthy fats, will give your day a jump start that will boost your metabolism and calorie burn for the rest of the day!

3. Don't "diet".

The key to a healthier way of losing weight is: Eat healthy, but don't starve.

The typical weight loss plan has you barely eating, and you may seem happy and feel that you are losing those unwanted inches 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 every day. This actually can have the opposite effect. Your body can go into 'starvation mode' and store any food it receives as fat deposits in your body, anticipating a lack of food later.

4. Drink a lot of water.

Proper hydration, preferably through water, is a crucial element in healthy weight loss. Your body needs water not only to operate at peak proficiency, but to lose weight - don't worry about fears of gaining 'water weight'.

5. The 'Eat like a bird' meal plan.

Five to six small-healthy meals per day is better than three big meals. It evens out your metabolism and keeps it at a high level throughout the day, which keeps your daily caloric burn at a high rate. Additionally, eating frequent, small meals will prevent over-eating - and mentally keep you from feeling that you are 'dieting'.

6. Eat fats, but only the right fats.

Fats are not the devil they have been made out to be in the last 20 years. You need some fats to keep your weight at the proper level. There are such things as healthy fats. Olive, peanut and canola oil have them. Tuna, salmon and mackerel have omega-3 fats which is good for the heart. Raw almonds and flaxseeds are other fats that are amazing for your body and boost your calorie burning plans.

7. Stay away from simple sugars.

Your meals should be built with a foundation of fruits and vegetables, whole grain breads, rice or whole wheat pasta for those much needed carbohydrates. Then add some lean proteins and meats. Sweets, sodas, and donuts should be only a rarity in your diet and for an indulgence and reward only.

8. Exercise.

You knew this would be a component. You just can't escape the incredible effects that a good routine exercise program has on your weight loss plan. Not only will it help you melt away the pounds, it will make you feel better, give you more confidence, and keep you energized throughout the day.

Get to the gym, or sign up for exercise classes. If that isn't your thing, here are some other ideas:

If you only have a few blocks to go, leave your car and walk.

Instead of taking the elevator, take the stairs.

Get outdoors and job, or bicycle, or skate.

Get into sports! Play some basketball with your kids or the neighborhood kids, join a softball team, or play racquetball with friends. There are many active things you can do that is fun and exciting.

Use these types of activities, along with your home chores to put some good activity in your life.

It really doesn't matter how much weight you want to lose - the important thing is that you set realistic goals for yourself. Your goals should be attainable, yet doable and sustainable. Go slow. Once you lost that first 5 or 6 pounds, reward yourself with a good 'cheat' meal, then get back on the program with all the vengeance you had when you started.

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Eat frequent healthy meals, drink lots of water, get enough sleep, and stay on your exercise program. You do these things, you will lose weight, and you will be well on your path to a newer, healthier you!

Be fit and happy!

By Bruce Johnson