Losing weight the healthy way - start it right

November 6, 2008 | By Valen | In Healthy weight loss tips

How serious is overweight problem?

The World Health Organization estimated that at least 400 million adults worldwide were obese or overweight in 2005, and there were more overweight women than men! Until now, obesity rates continues to be a serious problem all over the world and is predicted to reach epidemic levels by the year 2020.

The main reasons for overweight problem are none other than: excessive calorie intake plus a sedentary lifestyle. These are two of the most important health killers in this fast-moving world today.

If you are carrying a lot of extra pounds, you may be also carrying extra risk for certain health problems, such as heart disease, stroke, diabetes, hypertension, cancer and arthritis. So, losing weight to achieve your ideal weight will help to prevent these diseases, or at least control them if you already have them.

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Calculate your BMI to see if you are overweight
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There are many hyped quick weight loss methods around today (e.g. diet pills, dietary supplements), but whether or not they provide lasting results is a question. Whether these methods have any side effects on your health in the long run is also a matter of concern.

I say, it is better to rely on a healthy weight loss option that will provide lifetime results, although you may not see the results fast. You have to set realistic goals and not expect to lose a lot of pounds in a short span of time. So, think of losing weight the healthy way and aim for long-term results.

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

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1. Do not starve yourself.

The key to a healthier way of losing weight is: Do not diet.

You may feel that you are losing those unwanted flabs 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 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 end up straight to your problem area (i.e. highs, buttocks, hips).

2. Start your day right.

You know how the old saying that goes “breakfast is the most important meal of the day”? Eat a healthy meal in the morning to jump-start your metabolism. Your food intake after you wake up will be used to burn fat all day long.

3. Eat small, frequent meals (healthy meals, I mean).

Five small-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent over-eating. This will also increase your metabolism and make 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 and to stay healthy for the rest of your life.

Once you have decided on a weight loss plan or program, stick to it and make sure that you follow the dieting rules.

5. Drink lots of water.

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

6. Avoid too much sugar.

Incorporate vegetables and fruits into diet

Incorporate vegetables and fruits into your daily diet

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

7. Watch your fat intake.

Fat is not the culprit to being overweight. You need this to keep your weight at the proper level. There is such a thing as healthy fats. Olive, peanuts and canola oil have them. Tuna, salmon and mackerel have omega-3 fats which is good for the heart.

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. These are good activities if you are too lazy to go to the gym and or join aerobic classes. Doing house chores is also a form of exercise sometimes. Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities.

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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 and steady. 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, have enough sleep and exercise. Losing weight the healthy way will give you a higher chance of losing those extra pounds and at the same time improve your health, resulting in a totally new, healthier you.