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9 Steps To A Healthy Weight Loss Program
So who cares about healthy weight loss? Well, if the message below means anything, then much of society should care.
More than 65% of adults aged 20 or over can be classified as obese. In addition, 17% of adolescents ages 12-19 were overweight, and 19% of children ages 6-11 were overweight. Obesity is and will continue to be a serious problem. In fact, obesity is predicted to reach epidemic levels by 2020.
While everyone understands that being overweight or obese is “bad for you,” many don’t understand the risks they and their loved ones face if they fall into this category.
People who are obese or overweight have an increased risk of some or all of the following conditions:
1. Various forms of heart disease
6. Breathing problems
7. Mental disorders
6. High blood pressure or high blood pressure
An estimated 300,000 people in the United States die from obesity each year, and the economic cost of obesity in the United States in 2000 was approximately $117 billion. Economic costs include the out-of-pocket costs of the individuals involved, the number of institutions and organizations that the costs help provide services, and the costs borne by each member of society, whether they belong to the group or not.
A healthy weight loss program can go a long way toward helping individuals avoid the personal and financial risks associated with being overweight, while helping them live longer, happier, more productive lives, with many more years of good health after they leave the workplace enjoy.
Unfortunately, it’s much easier to hear “quick” weight loss programs than healthy weight loss programs these days, and it’s nearly impossible to include both words in the same sentence. The quick weight loss programs that are so popular are short-term, temporary “fixes” when they simply don’t fix anything. These programs, which usually involve drinks, supplements, pills, or fancy gym equipment, simply don’t work, at least not for permanent, healthy weight loss.
Worse, many of these quick weight loss programs may actually lead to further weight gain, less enjoyment of life, decreased health and, in extreme cases, even death.
Fortunately, there are healthy weight loss programs, programs, systems, and options that provide or contribute to not only healthy weight loss, but lifelong healthy weight management.
While a complete plan would require a book explaining every possible action you can take to lose weight healthily, here are some tips that can help anyone start a lifelong health and fitness plan.
Here are some tips on how to lose excess pounds in a healthy way:
1. Start moving. One of the most effective weight loss strategies is exercise. Sadly, many people don’t know how much or what kind of exercise they should be doing. Many people don’t even realize that simple and fun activities like gardening, swimming or playing hide and seek with the kids can also be part of an exercise program. Exercise is such a diverse topic that anyone serious about losing weight should do some research on the types of activity that might be part of a weight loss plan.
2. Eat smart. There are many things you can do to improve what and how you eat, but some of it requires training and knowledge that most people don’t have. It also involves all sorts of complex decisions, sometimes based on charts and lists, good carbs, bad carbs, high glycemic index foods and low glycemic index foods. If you’re able to learn that’s great, but use common sense at the same time. Eat plenty of vegetables and fruits, get some protein, but not too much, and stay away from sugary foods. Teach yourself to use artificial sweeteners instead of sugar, and start reading labels.
3. Eat less. Eat small, healthy meals and snacks several times a day. One failure mechanism built into the diet is food rejection. It’s not just about refusing food and eating for fun, your body responds one way when food is denied and another when small, healthy meals and snacks are offered regularly throughout the day. One way to react.
4. Team up. Get together with friends who have roughly the same goals as you. Take daily walks with them. Have lunch with them. They don’t grimace when you order something for your health and not for fun. In fact, why not form a group? That way, if one isn’t available, maybe someone else can. Plus social interaction is good for you. People who “die” tend to start avoiding other people, which is usually at least part of the reason they give up on the diet.
5. Think about your health. Don’t try to lose weight. Instead, try to stay healthy. First, positive goals are easier to achieve than negative ones. Second, doing things that make you healthy is an easier sell to yourself and others than “trying to lose weight.” Plus, there will be setbacks along the way. These are normal. If you’re not losing weight as quickly as you think you should, or if you’re gaining weight, you’ve “failed” in your opinion. However, if you eat a second pie, your road to health slows down, but you can get back on track in minutes, just by going for a walk or remembering to use sweeteners in your drinks instead. Not sugar.
6. Rest. When your body is tired, certain chemical changes occur and release substances that contribute to slow weight gain or weight loss. It is easier to engage in activities when you are resting.
7. Have fun. The two reasons you want to lose weight are to make you feel good and to feel good about yourself. You want to enjoy life. It works both ways. If you lose weight and feel healthy, you’ll want to enjoy life and you’ll feel good about yourself. If you go out of your way to enjoy life, you’re likely to be more active, which, combined with other beneficial effects related to weight gain and loss, will help you implement a healthy weight loss program.
8. Drink water. Many times, we interpret our body’s signals as hunger when it’s actually thirst. Often, a glass of water can satisfy what we perceive as hunger. Keeping your body properly hydrated helps it process toxins and perform multiple functions more efficiently.
9. Don’t give up. When you’re on a healthy weight loss plan, you lose weight slowly. Many people get frustrated at the thought of only losing a pound or two a week on average. However, that would be a weight loss of 52 to 104 pounds in one year and 104 to 208 pounds in two years! Proportionally, I have a friend who had gastric bypass surgery. She was told that even with the surgery, she would only lose about 75 pounds in the first year and the rate of weight loss would slow down in the second year! Many people can achieve similar results simply by walking 20 to 30 minutes a day and cutting out some empty calories from their diet.
By the way, if you don’t exercise and start exercising as part of a healthy weight loss plan, chances are you’ll actually gain weight in the first place. Don’t let this discourage you. This is completely normal and can actually be considered part of the body’s preparation to lose weight and live a healthier life!
Be happy with your results. If you live a healthy life, you will lose weight. Of course, how much weight you can lose depends on many factors, if you walk 20 minutes a day and don’t lose what you want to lose, you can walk 30 minutes a day, or walk 15 minutes twice a day. Adapt and move on. However, don’t expect to be the man or woman you were in high school or college. You may never be able to wear your old ball gown or military uniform again. I don’t, I work out regularly and try to eat right. I feel great and I’m in great shape, but my old military uniform is now just a memory hanging in my closet.
continue. have fun. try your best. Reward yourself for what you get, forgive yourself for what you don’t. I refuse to call them failures. There is no failure until you give up completely.
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