So who cares
about healthy weight loss? Well, if the information below means anything there
is a large portion of society which should care.
Over 65% of
adults 20 years or older can be classified as obese. Additionally, 17% of
adolescents of ages 12-19 years are overweight and 19% of children age 6-11
years. Obesity is and will continue to be a serious problem in the future. In
fact, it is predicted that obesity will reach epidemic levels by the year 2020.
While
everyone understands that being overweight, or obese, is "not good for
you", many people do not understand the risks they and their loved ones
face if they fall into this category.
Obese or
overweight people are at increased risk for some or all of the following
conditions:
1. Various
forms of heart disease
2. Strokes
3. Diabetes
4. Cancer
5. Arthritis
6.
Respiratory problems
7.
Psychological disorders
6. High
blood pressure or hypertension
It is
estimated that 300,000 deaths in the U. S. each year are associated with
obesity, and the economic cost of obesity in the United States was about $117
billion in 2000. Economic costs include the out-of-pocket expenditures of the
individuals involved, the costs of the institutions and organizations which
help provide services, and the costs born by every member of society whether
they are in this group or not.
A healthy
weight loss program could do much to help individuals avoid the personal and
financial risks associated with being overweight while helping them achieve
longer, happier, more productive lives more years of healthy enjoyment once
they leave the work place behind them.
Unfortunately
these days, one is more likely to hear of a "fast" weight loss
program than a healthy weight loss program, and it is next to impossible to
include both terms in the same sentence. The fast weight loss programs which
are so prevalent are short term, temporary "fixes" when they fix
anything at all. These programs, which commonly involve drinks, supplements,
pills, or exotic exercise equipment, simply do not work, at least not for
permanent, healthy weight loss.
Worse, many
of these fast weight loss programs may actually contribute to further weight
gain, decreased enjoyment of life, diminished health, and, in extreme cases, even
death.
Fortunately, there are healthy
weight loss programs, plans, systems, and options which can provide, or
contribute not only to healthy weight loss, but a lifetime of healthy weight
management.
While a full program would take a
book to explain all the possible actions you can take for healthy weight loss,
here are a few tips that can help anyone get started on a lifelong program for
health and fitness.
Here are some tips on how you can
lose those unwanted pounds the healthy way:
1. Start moving. One of the most
effective weight loss strategies around is exercise. Sadly, many people have no
idea how much or which exercise they should do. Many do not even realize that
simple, enjoyable activities such as gardening, swimming, or playing tag with
the kids can be part of an exercise program. Exercise is such a diverse topic
that anyone serious about losing weight should do a little research on the
types of activities that may possibly be a part of their weight loss program.
2. Eat smart. There is a lot you can
do to improve what and how you eat, but some of it takes training and knowledge
most people do not have. It also involves all sorts of convoluted decision
making, sometimes based on charts and lists, good carbs, bad carbs, high
glycemic index foods and low glycemic index foods. If you are able to learn all
that great, but just use come common sense in the meantime. Eat lots of veggies
and fruits, have some protein, but not a ton, and stay away from stuff with
sugar. Teach yourself to use artificial sweeteners instead of sugar, and start
looking at labels.
3. Eat small. Eat small, healthy
meals and snacks several times a day. One failure mechanism built in to a diet
is the denial of food. It is not just the denial of pleasure of food and
eating, but your body also reacts one way when food is denied, and another when
it is regularly supplied daily with small healthy meals and snacks.
4. Team up. Get together with a
friend who has much the same goals as you. Take a walk with them every day.
Meet them for lunch. They won't make faces when you order something for your
health rather than for the fun of it. In fact, why not get a group together?
That way, if one person is not available, maybe someone else will be. Plus the
social interaction is good for you. People who "go on diets" tend to
start avoiding people, and that often is at least a part of the reason they
fall off the diet wagon.
5. Think health. Don't try to lose
weight. Instead, try to get healthy. First of all, a positive goal is easier to
work towards than a negative one. Second, doing things to make yourself healthy
is easier to sell to yourself and to others than "trying to lose
weight". Also, there will be setbacks along the way. These are normal. If
you fail to lose weight as fast as you think you ought to, or if you gain
weight, in your mind you will have "failed". If however you eat a
second piece of pie, you have slowed down on your path to health, but you can
get back on track within minutes simply by going for a walk or remembering to
use sweetener in your drink rather than sugar.
6. Get rest. When your body is
tired, certain chemical changes take place and substances are released that
contribute to weight gain or slow weight loss. It is easier to get involved in
activity when you are rested.
7. Have fun. Two of the reasons you
want to lose weight is so that you can feel good, and feel good about yourself.
You want to enjoy life. It works both ways. If you lose weight and feel
healthy, you will want to enjoy life, and you will feel good about yourself. If
you go out of your way to enjoy life, you will probably be more active, and
this, combined with other beneficial effects related to weight gain and weight
loss will help your healthy weight loss program.
8. Drink water. Many times we
interpret the body's signals as hunger when they are actually thirst. Often, a
glass of water will satisfy what we believe are hunger pangs. Keeping the body
properly hydrated helps it process toxins and perform a myriad of functions
more efficiently.
9. Don't quit. When you are on a
healthy weight loss program, your weight loss will be slow. Many people are
disheartened when they think of only losing one or two pounds a week on
average. However, that would be a weight loss of 52 to 104 pounds in a year and
104 to 208 pounds in two years! To put that in proportion, I had a friend who
had a gastric bypass. She was told that even with surgery, she would probably
only lose about 75 pounds in her first year, and the weight loss would slow
down in the second year! Many people could accomplish similar results just by
building up to a daily 20 to 30 minute walk and by cutting a few empty calories
out of their diet.
By the way, if you have not been
exercising and begin exercising as part of a healthy weight loss program, it is
highly likely that you will actually GAIN weight at first. Don't let this
dishearten you. It is entirely normal and can actually be considered part of
the body's preparation to lose weight and live a healthier life!
Be happy with your results. If you
are living in a healthy manner, you will lose weight. Certainly, how much
weight you lose will depend on a lot of factors, and, if you are walking 20
minutes a day and haven't lost what you would like to lose, you can walk 30
minutes a day, or 15 minutes twice a day. Adapt and move on. However, do not
expect to be the man or woman you were in high school or college. You might
never fit into your old prom dress or army uniform again. I don't, and I
exercise regularly and try to eat right. I feel great and am in excellent
health, but my old army uniform is just a memory hanging in my closet now.
Go on. Have some fun. Do what you
can. Reward yourself for your gains and forgive yourself for non-gains. I
refuse to call them failures. There is no failure until you give up completely.
Donovan Baldwin is a Dallas area
writer. A graduate of the University Of West Florida (1973) with a BA in
accounting, he is a member of Mensa and has held several managerial positions.
After retiring from the U. S. Army in 1995, he became interested in internet
marketing and developed various online businesses. He has been writing poetry,
articles, and essays for over 40 years, and now frequently publishes articles
on his own websites and for use by other webmasters. He has a blog on weight loss, and a
website where he reviews weight loss products
[http://nodiet4me.net/weightlossproducts/]. He also provides affordable health
care benefits [http://realworldbenefits.com] to individuals, households, and
businesses.
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