The United States' obesity rate won't level off until 42 percent of adults are obese, according to a November 2010 article by "Harvard Gazette." Harvard University researchers, who analyzed four decades of data, also estimate obese people only have a 4 percent chance of losing the pounds necessary to be classified as simply "overweight." Whether you're obese or you just want a summer-ready beach body, use healthy weight loss strategies to slim down.
Step 1
Add extra physical activity to your regular daily activities. For example, skip the escalator at the mall. Take the stairs instead. Make the same choice in your office building. Park on the opposite side of the parking lot from the store you're going to when you're out shopping.
Step 2
Eat more fiber at each meal, as it's a fantastic flab fighter. Focus on grains, fruits and dark green vegetables. Examples include oatmeal at breakfast, an apple at lunch and a spinach salad at dinner. Fiber's benefits come from not only its zero-calorie nature, but also from the way your body digests it. Your body processes fiber more slowly than empty carbohydrates, so your stomach feels full longer. This can keep you from eating too much during the day.
Step 3
Drink 10 glasses of water every day. Stay properly hydrated to help your metabolism hum along at a healthy speed. Water also fills your stomach with zero calories, which helps limit your hunger urges. Drink unsweetened herbal tea if you find water too boring for your palate.
Step 4
Hop on a treadmill, go for a run, swim in a pool or work out in whatever shape or form you best enjoy. To lose 1 to 2 lb. every week -- the recommended rate of healthy weight loss -- you need to burn 500 to 1,000 calories more than what you eat each day.
Step 5
Talk with your doctor if no other weight loss method works for you -- or if you have a dangerously unhealthy body mass index of more than 30. Prescription weight loss pills can help metabolize fat or suppress your appetite. You'll find dozens of options when it comes to medications; your doctor can suggest the pill that's right for your health and lifestyle. Doctors generally prescribe weight loss pills only when you've exhausted all other options.
Tips and Warnings
- Don't cheat on your diet if you struggle to prepare healthy, low-calorie foods. Order pre-prepared diet plans if you don't like how your food turns out, or don't have the time to craft meals from scratch. Companies ship packaged, fresh meals and snacks to your home so you never have to worry about cookbooks, buying groceries or counting calories.
- Toss out all the white flour and processed grain products in your kitchen. Examples include white bread and pasta; such foods are low in fiber and high in carbohydrates. Replace these products with whole grain versions.
References
- MedlinePlus; Tips for Losing Weight; David Zieve, M.D., et al.; October 18, 2009
- Colorado State University Extension; Weight Loss Products and Programs; J. Anderson, et al.; December 10, 2008
- University of Maryland Medical Center; Common-Sense Strategies to Long-Term Weight Loss; Michelle Murray; January 27, 2011
- Mayo Clinic; Weight-Loss Drugs: Can a Prescription Help You Lose Weight?; October 9, 2010
- "Harvard Gazette"; Obesity Rate Will Reach at Least 42%; Steve Bradt; November 4, 2010
- Bastyr University; Fiber and Weight Loss; Wendy Caamano, M.S., et al.; February 18, 2011
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