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Steps to a Healthy Weight Loss Diet
Obesity is a disease that can strike anyone at any age. Currently, an estimated 150 million Americans – both children and adults – are overweight. Because of this, many weight loss methods and products are marketed in an attempt to reduce these statistics. But are they really effective? Read on to find out.
Obesity 101
Obesity occurs when someone accumulates too much body fat. It is measured through body mass index (BMI), or the ratio of one’s height to one’s weight. A BMI over 25 means you are overweight. over 30 means you are obese.
More alarming is the fact that millions of Americans suffer from morbid obesity, an extreme form of the condition. Morbid obesity occurs if you are 100 lbs. overweight or have a BMI over 40. If left untreated, obesity can lead to serious complications such as difficulty moving, heart complications, high blood pressure, and even diabetes.
Finding the cure
Several weight loss products and programs have become available, most of which claim to provide the fastest and easiest way to lose weight. However, most of these programs are either fraudulent or ineffective, and many offer only temporary results. Over-the-counter weight loss pills are not strictly regulated, so many scam products hit the shelves. Some weight loss centers, although effective, tend to be overpriced and turn potential customers away.
Slimming in a healthy way
A healthy weight loss diet is the perfect solution to your health problem. You don’t need to sign up for an expensive diet plan or take weight loss pills. A healthy weight loss diet includes proper nutrition, regular exercise and consultation with your doctor. It’s simple, easy and free of charge!
First steps
The first step to a healthy weight loss diet is understanding your body. Before deciding on a weight loss method, it is important to know the following:
o How much and what kind of food you eat
o How much physical activity you usually do
o Your eating habits and patterns
o Your physiological and genetic makeup
o Your age and state of health.
Be realistic about weight loss
Any weight loss product that claims to provide quick results is most likely a scam. If not, the results may only be temporary. And after a while, you regain your weight, or even double it!
According to the Dietary Guidelines for Americans, a healthy weight loss diet includes reducing fat and sugars and increasing your intake of vegetables, fruits and whole grains. The guidelines also recommend engaging in physical activity to achieve long-term weight loss. Fad diets that ignore the Guidelines offer only temporary effects and can negatively affect your health. Remember, there are no shortcuts to weight loss.
Some tips
If you are thinking of embarking on a healthy weight loss diet, here are some helpful tips:
o Consult your doctor. Only a doctor can help you understand your body’s condition and find out which methods will work for you.
o Follow a balanced diet. A healthy weight loss diet can help you lose a pound or two each week – not a lot, but who said losing weight was that easy?
o Include five servings of fruit and vegetables each day. Lean meat and low-fat dairy are also a plus.
o Engage in some form of physical activity – you don’t have to go to the gym or do strenuous sports. A brisk 30-minute walk every day can do wonders for your body and health. Use the stairs instead of taking the elevator. These little things can add up and help you lose weight.
o Know the benefits of moderate weight loss. A healthy percentage is about 5 to 10% of your total weight.
One final note
A healthy weight loss diet is the best way to go if you want to lose weight. If we advise you to take weight loss drugs or weight loss programs, this does not mean that it should replace healthy meals and exercise. Losing weight doesn’t have to be stressful once you put your heart into it. Set goals for yourself and use a weight loss chart to help you track your weight. Once you achieve your ideal weight, you can enjoy a world of benefits such as better breathing, better movement and generally feeling better about yourself.
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