America currently suffers an epidemic of weight gain. An estimated 66 percent of Americans are overweight or obese according to the National Institute of Health. A study cited at Reuters predicts that if current trends continue, by 2015 obesity will afflict 75 percent of Americans. A person meets the criteria of being overweight if he has a Body Mass Index (BMI) 25 or higher. A BMI of 30 or greater defines a person as obese. You can estimate your own weight status using the online BMI calculator at the National Heart, Lung and Blood Institute. Whether you carry a few extra pounds or have attained morbid obesity---a BMI greater than 40---you can shed weight, look better, feel better, and achieve greater health through simple lifestyle changes. Medications cost money, only work as long as you take them, and don't help you change your life style.
Set Goals and Monitor Your Loss
Determine how much weight you want to lose, and set a target weight. Talk with your doctor to review your weight loss plans and set a goal. Weigh yourself around the same time every day. You will see variations from day to day, but should see an overall trend of weight loss. If you go a week without seeing any change, then you need to step up your implementation of the recommendations below.
Exercise and Be More Active
Weight loss boils down to simple math: calories in versus calories out. Become more active, you burn calories and lose weight. To boot, physical activity and exercise boosts your metabolism, so you burn calories more efficiently. If you want to lose weight more quickly, do more intense activities or exercise for longer periods of time. Calculators are available on line, such as at Health Status, that estimate the number of calories you burn engaging in different activities. You should engage in 60 to 90 minutes of moderately vigorous physical activity on a daily basis for greatest weight loss and long term weight control, according to Weight-control Information Network.
Monitor Calories
Don't put anything in your mouth unless you know what is in it. Learn about the food you purchase, prepare and consume. Review the calorie and nutrition labels of food you eat, and replace high calorie foods with healthier, lower calorie alternatives. Use calorie counters such as Calorie King to determine the nutritional benefit and the number of calories in all of the food you eat. Knowledge is power only if you choose to use it. Identify foods with high calorie counts drop them from your menu plan.
Lose the Simple Carbohydrates and Empty Calories
Review your eating habits and eliminate simple carbohydrates such as processed flour, sugars and starches. Target snack foods, desserts, pastries, sweet, fatty, processed and fried foods. Also, eliminate high-calorie beverages like beer, soda, energy drinks and whole milk. Eliminate simple carbohydrates like white bread, pasta, processed flour tortillas and white rice. Replace these foods with brown rice and whole grain bread, pasta, and tortillas. Eliminate or reduce to a bare minimum fat, butter, margarine, heavy oils, creamy and rich sauces, and cheese.
Eat Smaller Portions
Many people who struggle with weight issues have developed distorted perceptions of how big servings should be. Start measuring your servings, and stick to recommended portions for weight loss. If you choose to go big on anything, fill your plate and your stomach with vegetables. Veggies are generally low-calorie, high-fiber and nutritious. Plus they help stabilize your blood sugar, which reduces your food cravings.
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