Obesity is a big problem in the United States, where as many as 1 out of every 3 adults is obese and at risk for obesity-related health problems, including diabetes, arthritis and heart disease. In 2008, obesity-related health costs in the United States rose to $147 billion, according to the Centers for Disease Control and Prevention. Though genetics and some health conditions can contribute to obesity, many obesity risks are related to more controllable factors and can be reduced by changes in lifestyle.
Step 1
Substitute water for soda, tea and other beverages. You can save as much as 150 calories each time you do this, and small changes like this can make a big difference over time because they are easy to implement and maintain, according to Len Kravitz, program coordinator of Exercise Science and researcher at the University of New Mexico.
Step 2
Ask your health care provider to help you find a diet plan that you can maintain for the long-term. There's no magic diet formula that works for everyone, but trading heavily processed, high-fat and high-sugar foods for fresh fruits and vegetables, lean proteins, whole grains and low-fat dairy is a good starting point, according to the University of Maryland Medical Center.
Step 3
Keep a food journal, in which you jot down what you eat every day. Writing down the foods you eat boosts your accountability, motivates you to make better food choices and helps you recognizes events and activities that trigger less-than-ideal eating decisions, according to MayoClinic.com.
Step 4
Get at least 30 minutes of moderately intense physical activity at least five days a week. Regular exercise not only helps you lose weight, it also improves several obesity-related health issues, including high blood pressure, poor heart health and significant abdominal fat deposits.
Step 5
Look for opportunities to incorporate more physical activity in your day. Take the stairs instead of the elevator, park at the far end of the parking lot, walk to check in with colleagues instead of calling or sending an email, or plan a walking date instead of a dinner date with your friends.
Tips and Warnings
- Moving to a new house isn't always an option, but if you're moving anyway, look for a neighborhood with sidewalks and shops within easy walking distance to encourage pedestrian activity.
Things You'll Need
- Journal
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