The United States is an obese nation. According to the U.S. Centers for Disease Control & Prevention, only Colorado has an obesity rate less than 20 percent, meaning that nearly one out of every five people has a BMI higher than 30. The major reason for America's growing waistline is centered around what Americans consume. For some people, the problem is eating high-caloric, low-nutrient dense foods (junk food) leading to a calorie surplus and weight gain. For others, the problem is just overeating in general---this could mean eating too fast, or it could mean eating portions too large, both of which lead to over consumption. Because weight loss is a matter of calories consumed versus calories burned, many people are choosing to pay closer attention to their food choices in an attempt to lose weight.
Step 1
Document everything you eat. One of the biggest problems for most people is that they are not aware of how much food they actually eat. By writing down everything you eat, you are instantly accountable for everything you put in your mouth. Reviewing your food choices frequently allows you to observe what can be done differently to help stick to the diet of choice.
Step 2
Drink plenty of water. This does two things for you; first, the human brain does not do a good job of differentiating between hunger and thirst. Drinking lots of water helps to prevent this confusion and can help you eat less overall. Second, by consuming lots of water, you can reduce your thirst for juices, soft drinks, and other drinks that contain a high amount of calories. Some people consume as much as 25 percent of their daily calories from liquids. Because the goal of every diet is to reduce the number of calories consumed, eliminating as much as 25 percent of a day's calories is a good place to start.
Step 3
Exercise most days of the week. Not only does exercise help reduce the risk of heart disease, diabetes, and other weight-related diseases, but it is also the best way to increase calories burned. Diet is a major role player in whether or not you gain, maintain or lose weight. However, dieting alone may not be enough to help you lose weight; since exercise increases the number of calories burned, it likewise helps to increase weight loss.
Things You'll Need
- Journal for documenting
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