Nov 8, 2010 Claudette Pendleton
Obesity can be dangerous to your health - Tobyotter
According to the Center for Disease Control and Prevention, over the past 20 years, obesity has dramatically increased within the United States. Obesity is dangerous to an individual's health and can shorten your life because it can lead to a variety of diseases such as high blood pressure and sugar diabetes.
If you are a person who is overweight, you are at risk for these types of illnesses and it is high time for you to make up your mind to start a weightloss plan that, also, includes an exercise program. Before starting an exercise program, however, you should see your doctor. He may refer you to a nutritionist and suggest an exercise routine that specifically fits your special needs.
Make Up Your Mind: It's Your Health At Stake
It is vital for you to make up your mind to stick to your weightloss plan in order to be succesful at weightloss. For many of us, the problem with obesity derives from the way that we eat and we are well aware of the foods that we need to eliminate from our diets in order to lose weight. However, for some, even though you know of the foods that you need to eliminate from your diet or, at least, should eat less of, a structured plan to help you accomplish your goal of losing weight would be very helpful to you.
Simple Things That You Can Do to Start Losing Weight
One of the things that you can do to start losing weight is to eliminate excess sugar and sweets from your diet. Most health food stores have a variety of sugar alternatives to choose from that consists of zero calories and you can use these sugar alternatives to sparingly sweeten your coffee, tea or to season your foods.
If you're one of those people with a sweet tooth, eliminating sweets altogether, for a while, and using a zero calorie sugar alternative would be a great help in assisting you in your weightloss endeavor. If you crave candy bars and eat them often, you should try eating a candy bar or two only on the weekends and refrain from eating candy bars during the weekdays. This weekend strategy can, also, be applied to cakes and any other sweets or junk foods that result in excessive sugar and sodium intake.
Eat Small Portions
When you eat your meals, you should be conscious of how much you are eating. To prevent yourself from eating too much in one sitting, don't skip breakfast or lunch. Eat about five small meals throughout each day. This will include breakfast, lunch, dinner and two small snacks in between. Most of the time, a small portion is all it takes to satisfy your hunger.
Drink Less Juice and More Water
Many juices, soft drinks and energy drinks contain added sweeteners such as high-fructose corn syrups which can result in excessive weight gain. Because of this, you should try not to drink too much of these types of beverages. If you are used to drinking eight ounces of juice at a time, try cutting that amount in half to four ounces of juice. You may be surprised to find out that you don't need any more than that which is another way to eliminate excess sugar from your diet.
When you drink juice, try drinking only four ounces of juice and replace the other four ounces that you're used to drinking with water. This is a good way to start drinking more water so that toxins can be flushed from your body. Your body can also get the hydration that it needs when you start drinking the extra water that your body needs which is about eight glasses of water daily. If you have the willpower to stop drinking soft drinks and energy drinks altogether that's even better for your health.
Limit Fast Foods
The meals at Fast food restaurants are often loaded with salt and sugar. In your quest to lose weight, you should definitely eliminate these foods from your diet completely, if you can, and begin to prepare your meals at home instead of eating out often. If you must have fast food, try to limit those times and choose the better food options from the menu such as a grilled chicken sandwich, for example.
What Kinds of Food Should You Eat
Baked, broiled or boiled chicken, fish and turkey are the types of meats that you should eat to help you lose weight. You should refrain from frying your foods which can also result in high cholesterol. Eat foods that are high in fiber content and eat plenty of Fruits and vegetables.
Don't forget to Exercise
Walking is an easy way to get some exercise in daily or, at least, three times a week. If you have a park nearby your home or work, go for a walk for about 20 to 30 minutes in the morning or evening, after work. The key is to decide what diet and exercise plan works best for you because, ultimately, this will need to be a lifelong plan in order to keep the weight off. Make up your mind to be consistent with your eating habits and exercise plan and you will see results.
Sources
"Obesity and Overweight for Professionals: Data and Statistics: U.S. Obesity Trends | DNPAO | CDC." Centers for Disease Control and Prevention. http://www.cdc.gov/obesity/data/trends.html (accessed November 8, 2010).
"Sugar and obesity : high calorie drinks to blame?." Health Information and Medical Information - Harvard Health Publications. http://www.health.harvard.edu/press_releases/sugar-and-obesity (accessed November 8, 2010).
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