Over 100 million Americans were overweight or obese in 1999. Especially now, obesity continues to be a serious problem and is predicted to reach epidemic levels by the year 2020. One way to prevent this situation is to make people conscious of the risks of being overweight or obese. Here are some diseases that you are putting yourself in risk of if you are carrying a lot of extra pounds:
1. heart disease
2. stroke
3. diabetes
4. cancer
5. arthritis
6. hypertension
Losing weight helps to check and keep these diseases under control. The quick weight loss systems which have spread like fire these days, do not provide lasting results. More often than not, dieting methods which comprise dietary drinks, foods and supplements or pills do not work. If they do, the results are just temporary.
It is better to rely on a healthy weight loss option which will provide a lifetime of results. You have to set sensible goals and not expect to lose a lot of pounds in a short span of time.
The following are tips on how you can lose those surplus pounds the healthy way:
1. Do not starve your self.
The key to a healthier way of losing weight is: Do not diet.
You may seem happy and feel that you are losing those unwanted fat from your belly and thighs by omitting meals. But remember that this would not last long. Your body cannot put up with having insufficient food to fuel the energy that you need everyday. If you get used to omitting one or two meals a day, your stockpile of calories will be used up instead of the energy that should have been supplied 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.
Mothers always say that breakfast is the most significant meal of the day. Have 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, healthy meals frequently.
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 boost your metabolism and make calories burn faster.
4. Decide on how much weight you want to lose. Keep your goals sensible. In the long run, it is virtually unachievable 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 and make sure that you follow your own set of dieting rules.
5. Drink lots of water.
Your body needs an adequate daily supply of water to burn fat and keep your cells hydrated and healthy.
6. Avoid too much sugar.
Design 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 be once-in-a-while extravagances only.
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 or the elevator, jog, cycle or skate. Use these activities and other home chores if you are too lazy to go to the gym and take exercise classes. Make sure that you do this on a regular basis and you will not even notice that you are already losing pounds with these everyday activities. It does not matter how much weight you plan or need to lose. What is important is that you set practical 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, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which would result to a new, healthier you.
Free 11 page report on metabolism and it’s effects on your body HERE
James Gibbard
Copyright 2009©fatlosspreviews.com
About The Author
James Gibbard has many years experience of internet experience, specialising in the health & fitness niches. He owns a number of product review sites and also writes articles on a freelance basis for a number of different markets. A free 11 page report on “Metabolism” and it’s importance to your body and weight issues and is available for download at http://www.fatlosspreviews.com
Successful Fat Burning Diet
The foods you eat are very important when following a fat burning diet. Certain foods are healthy and contain particularly compounds that help burn fat rather then store fat. In any such diet you want to minimize the amount of fat, particularly saturated fat, and maximize the amounts of dietary fiber and lean protein you are consuming.
Eating healthy to have a successful fat burning diet doesn’t mean eating dry rice cakes accompanied by celery sticks. Eating healthy implies eating a bit from all your food groups during the day while making smart choices. Eat smaller portions. Small meals mean you are ingesting fewer calories. Fewer calories ingested means more of the calories stored as fat in your body being burned! This fat burning diet doesn’t require you to starve; you just have to kick your body into high gear.
Examples of these fruits are apples, blueberries, cranberries, oranges, grapes, cherries, papayas, peaches, pineapples, mangoes, strawberries and tangerines. For vegetables, most of the green leafy and fibrous ones are very much important in burning body fat. These include broccoli, cabbage, carrots, cauliflower, celery, eggplant, cucumber, green beans, leek, beet, lettuce, okra, squash, and string beans.
Apples are excellent fruits. You must have heard the phrase that an apple a day keeps the doctor away. Well.. they can keep fat away from the body too! Apples elevate the glucose levels in your blood in a safe and gentle manner. This will make you feel satisfied longer after munching on apples. Apples are also a rich source of soluble fiber. They can prevent hunger pangs.
Eat small meals often. – David and Anne Frahm in their book, “Healthy Habits”, mentions that “snacking is not the problem of the typical American diet. The snacks are the problem.” You can eat a lot of healthy meals as long as they are spread out during your day. This is what is known as the grazing method.
Fruits are great for burning fat. Your body contains sugar and it looks to get its sugar intake through the foods you eat. This is why some people have a sweet tooth.
Unfortunately, a chocolate may give you the sugar you are craving, it doesn’t help you to burn fat. Fruits like apples and peaches are great for burning fat.
Breakfast on a fat burning diet should include ci
1000
trus fruits which are high in vitamin C. Vitamin C helps to liquefy fat so it can be flushed out of your body. Start your day with freshly squeezed orange juice, tomato juice or grapefruit juice followed by half a grapefruit or a banana and a slice of wholemeal toast.
Green tea has been used for fat burning for years. In addition to drinking it brewed either hot or cold, you can also take green tea capsules that will give you the same effect. By doing this and cutting down on your intake, you will lose the weight you want to lose and be able to keep it off.
Among vegetables, green leafy vegetables like cabbage, spinach, broccoli, celery, lettuce, parsley, asparagus and green beans are known for their fat burning ingredients. Consuming these vegetables regularly results in a trimmer waistline, there is no doubt about that.
Apart from these, tomatoes, cantaloupes, garlic, eggplant, turnips, pumpkins, scallions, radishes, beets, carrots and squash are other vegetables with same quality.
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