When it comes to obesity, an ounce of prevention is worth far more than a pound of cure. According to goverment surveys, nearly 60 million Americans are obese and 9 million are extremely obese.

There are many reasons for people who are obese to lose weight. Taking charge of your weight is one of the best ways to stay healthy and live a longer, more productive life. Staying motivated is a big part of weight loss success, because all diets work–if you stick to them. Most successful dieters tell health care providers that they lost weight and kept it off by doing their own thing. In other words, they devised a personal plan they could literally live with.

According to the National Institutes of Health, in 1999, almost 108 million Americans were overweight or obese. These conditions substantially increase the risk of morbidity from hypertension, type 2 diabetes, coronary heart disease, stroke, gallbladder problems, sleep apnea, respiratory problems, and breast, colon and prostate cancers. Please use this site to help set goals for your weight loss and learn about the several factors that influence your weight. Remember, there are no “super foods” that either cause you to gain weight or lose weight. The answer is in the number of calories consumed and the amount of exercise used to burn off those calories.

The terms overweight and obesity are used by health experts to indicate increased body weight in relation to height, when compared to some standard of acceptable or desirable weight. Health care providers use body mass index (BMI) and waist circumference measurements to provide useful estimates of overweight, obesity, and body fat distribution. Body mass index (BMI) is the most common measure of expressing the relationship (ratio) or weight to height. A BMI or 18.5 to 24.9 is considered healthy. A person with BMI of 25 to 29.9 is considered overweight, and a person with a BMI of 30 or more is considered obese.

You can calculate your own BMI by first multiplying your weight(in pounds) by 703 and then dividing that answer by your height (in inches) squared. For example, for someone who is 5 feet 7 inches tall and weighs 220 pounds, the calculation would look like this: 220 X 703 = 154,660 divided by (67 inches X 67 inches = 4,489) which results in a BMI of 34.45. By definition, that person would be looked upon by the medical community as being obese.

Obesity is actually defined as an “excessively high amount of body fat or adipose tissue in relation to lean body mass.” The amount of body fat includes concern for both the distribution of fat throughout the body and the size of the adipose tissue deposits. Body fat distribution can be estimated by skinfold measures, waist-to-hip circumference ratios, or techniques such as ultrasound, computed tomography, or magnetic resonance imaging.

You didn’t gain 100 pounds in a month and you likely will not lose 100 pounds in a month. Losing weight, although sometimes difficult, can be done. Starting with small and easy steps–taking the stairs at work instead of the elevator, eating off smaller plates, eating fewer fats and calories, taking a family walk after dinner, drinking diet soda, not taking seconds, more carrots (less cake), drinking lots of water, washing your car by hand, asking a friend to exercise with you–all of these can help you lose your excess pounds.

If you are obese, losing just 5% of your weight can have significant health benefits. Using small steps and simple tips you can successfully and sensibly lose the weight AND keep it off. The result will be a better appearance, and a healthier, more satisfied you. Lose the weight, regain your energy, increase your self confidence, and start living again. You CAN do it!

About the Author

Larry Denton is a retired history teacher having taught 33 years at Hobson High in Hobson, Montana. He is currently Vice President of Elfin Enterprises, Inc., an Internet business dedicated to providing useful information and valuable resources on a variety of timely topics. For a gym full of information, resources and suggestions about
obesity, visit http://www.ObesityAide.com

 

Larry Denton

When we discover that we are heavier than we want to be, we have a natural inclination to eat less food. We may skip lunch or eat only a tiny amount of our dinner in the hope that if we eat less our body will burn off some of its fat. But that is not necessarily true. Eating less can actually sometimes make it more difficult to lose weight because of the imbalance in your lifestyle.

Keep in mind that the human body took shape millions of years ago, and at that time, there were no such things as diets, let alone fad diets. The only low-calorie event in people’s lives was starvation. Those who could cope with a temporary lack of food were the ones who survived. pianos for sale . Our bodies therefore, have developed this built-in mechanism to help us survive in the face of low food intake.

Losing weight is not something you can do overnight. A carefully planned weight loss program requires common sense and certain guidelines. Unfortunately, there is a lot of misinformation floating around and lots of desperate people are easily duped and ripped off.

Every day you can open a magazine or newspaper and see advertisements promoting products, pills or patches that will take excess weight off quickly. Everyone seems to be looking for that magic weight loss pill. Millions of people are trying to lose weight, spending billions of dollars every year on diet programs and products without long-term success.

Often people do lose some weight but if you went back and checked with the same people five years later, you would find that nearly all of them have regained whatever weight they lost due to the fact that their lifestyle didn’t change.

The myth is that people get heavy by eating too many calories. Calories are a consideration it’s true, but overall they are not the cause of obesity. People actually take in fewer calories each day than they did at the beginning of the last century. If calories alone were the reason we become overweight, then we should all be overweight. But we are not.

Collectively, we are heavier than ever. Partly it is because we are more sedentary now than ever before. But equally as important is the fact that the fat content of the western diet has changed dramatically. And because it’s quicker and easier than ever before to purchase junk food full of saturated fat, people simply eat too much of it without considering the health related problems of eating so poorly. In a lot of cases it’s not until people are actually confronted with the real possibility of something happening to them that they take action and commence a dieting plan.

On the other hand, when most people decide to do something about their weight or determine that they want to change their lifestyle, a lot of the time it’s a spur of the moment decision or a New Year’s resolution. Deciding to lose weight without having put any thought or planning into it is like wanting to get a house built without a plan.

People find out and plan their holiday destination, plan to build a home and yet when it comes to losing weight, they don’t plan a thing. There is a great saying along the lines of – people don’t plan to fail, but rather they fail to plan. It’s so very true. If people took the same approach to weight loss as they did at planning their holidays, then their chances of success would be as good as having a great holiday.

The average person simply does not plan to lose weight, they just want it to happen and unfortunately it just doesn’t happen that way. As a minimum before commencing any dieting plan, people should have short, medium and long term weight loss goals. They should also write down who inspires them to help them keep motivated through the tougher times.

It’s very important to know what’s being eaten on a daily basis before commencing a diet, so a food diary is an absolute must. People need to sit down and plan their meals. If meals are being planned in advance then it’s more likely that sensible eating habits will become a part of a healthy lifestyle. Along with planning meals, people should plan to make time in the day to exercise.

To reduce body fat there does need to be a focus on increasing the amount of exercise that’s done and not just solely on food intake. People who diet without exercising often get fatter with time. Although a persons weight may initially drop while dieting, such weight loss consists mostly of water and muscle. When the weight returns, it comes back as fat. To avoid getting fatter over time, increase the metabolism by exercising regularly.

Leading experts now recommend that people who want to lose weight should start increasing their physical activity. dallas dentist . Just being more active in general such as climbing the stairs instead of taking the elevator, moving around instead of sitting still, sitting up instead of lying down as well as showing some excitement and enthusiasm instead of boredom are things that more effectively burn calories and reduce body fat.

Generally these days people are more aware and accepting of the fact that they need to be exercising and a lot of people do commence exercising when they want to do something about their weight. But what they don’t do, is change their eating and drinking habits. They still eat the same bad foods and probably more of it under the illusion that everything will be fine because of the amount of exercising they are doing.

At the beginning of a new exercise and dieting campaign people may take to the streets by walking slowly around in the hope of losing weight. They exercise like this for a few weeks, they don’t lose any weight and then they quit. And the reason they quit is a very simple one; they become frustrated and disillusioned about not having lost any weight.

Quitting is inevitable because the only thing that changed for these people in those few short weeks is that they started walking. However it’s very unlikely anybody is going to lose weight by just by walking slowly around the street and not changing any other aspects of their lifestyle.

People do the right thing as far as starting to exercise is concerned but they want instant gratification, it’s the quick fix syndrome. Instead of looking at the long-term picture and working on changing their overall lifestyle habits to accommodate gradual weight loss, it’s the same old thinking of I want it now. And because it doesn’t happen now, they quit and any weight that has been lost goes straight back on.

Though what’s been written to this point are some of the main areas where people and diets going wrong, the biggest mistake people tend to make when starting a diet is to restrict what it is they eat to such a degree that the body doesn’t get enough of the essential vitamins and minerals, nutrients, fibre, carbohydrates and protein to support weight loss. When people do this, what they eventually end up doing is put the body into survival mode and slow down their metabolism.

Weight loss will occur initially but generally it’s only excess water weight that is lost and because the bodies metabolism has slowed down, most of what’s eaten is then stored as fat because the body is storing it for later use (survival). When people then give up on their diet and go back to eating what they were having before, they put the weight back on as quickly as they lost it and gain more weight because their metabolism is still working as slow as when they stopped dieting.

So where people and diets go wrong is through the lack of planning, not having any goals, lack of inspiration to stay motivated, not eating sensibly, skipping meals, restricting what they eat, making bad rather than common sense choices, having the wrong mindset, acting on a whim, not exercising or not enough vigorous exercise, the lack of commitment and not being mentally prepared to handle the bad days that come along.

If people sat down and mapped out a plan of what it is they wanted from a change of lifestyle just as they would if they were going on a holiday or building the dream home they always wanted, then the majority of people wouldn’t fail. A point to remember is that the more a person knows about themselves in terms of what they’re doing before starting a weight loss plan, can make a huge difference to their long term success.

When it comes to losing weight and being able to maintain it there are no shortcuts. denver retirement homes . People need to focus on the long-term health benefits of a change of lifestyle rather than wasting their time on unhealthy quick fix diets.

Successful long-term weight loss comes from a combination of all the things that have been mentioned in this article. The chances of success for those people who implement any of the ideas contained here are going to be far greater than for those people who decide do something about their weight problem based on a whim.

Copyright © 2005 Mark Allan. All rights reserved.

This article may be freely distributed electronically or in print as long as the author’s bio and links are included.

About the Author

Mark Allan is a health, wellness and weight loss mentor and author of the eBook “How to Eat and Drink What You Want and Looook Great”. Log in and get a FREE personal online weight loss profile at www.easilylookgreat.com and find out what can be done to help you lose weight, gain weight or maintain your weight by simply changing your lifestyle.

There are many reasons for people who are overweight or obese to lose weight. To live longer. To look better. To have more energy. To feel better. No matter what the reason, successful weight loss and healthy, sustained weight management depend on sensible goals and realistic expectations. If you set achievable goals for yourself, chances are you’ll be more likely to meet them and have a better chance of keeping the weight off. You shouldn’t strive to lose 50 pounds in a month. In fact, losing even five to 10 percent of your weight, over a matter of time, is the kind of goal that can improve your health.

Most people who are successful at losing weight and keeping it off, have a “oh goodness” moment, when something clicks and they don’t want to be this size any longer. Motivations vary. Some people worry about chronic diseases like diabetes or coronary problems. Others are preparing for a special event–a wedding, reunion, or special birthday, such as their 40th or 50th. Some people find in embarrassing to have difficulty fitting into theater seats or behind the steering wheel of their vehicle. Having to buy extra large clothing from special shops is a psychological motivation for others.

Whatever the reason, pick a plan. One diet does not fit all. boston fix my computer . And for obvious health concerns, overweight people should try to lose weight gradually. Try not to exceed two pounds per week. atlanta back pain . Fad diets which ignore the principles of the U.S. government Dietary Guidelines may result in short term weight loss, but may do so at the risk of your long-term health. And many of the fad diets–like the infamous Cabbage Soup Diet–can undermine your health and lead to psychological despair and disappointment when you regain the weight shortly after you lose it.

Doctors, dieticians and other health experts agree that the best way to lose weight is to eat fewer calories and increase physical activity so you burn more energy. There are no “super foods” that either cause you to gain weight or help you lose it. That’s the reason to ignore products or programs that promise quick and easy results, or that promise permanent results without permanent changes in your lifestyle. Any ad that says you can lose weight without lowering calorie intake and/or increasing your physical activity is selling a fantasy dream, the “magic bullet” which simply does not exist.

Unless your health is seriously at risk due to complications from being overweight or obese, gradual weight loss should be your goal. Here’s how you do it:

Check with your doctor. Make sure you are healthy enough to lower your caloric intake and increase your physical activity.

Follow a calorie-reduced, but balanced diet that provides for weight loss of one or two pounds per week. Be sure to include at least five servings a day of fruits and veggies, along with whole grains, lean meat and low fat dairy products. This regimen may not sell many books, but it will reduce your waistline.

Make time in your day for some form of physical activity. Start by parking a distance from your work or shopping center a walk! 200 steps is equal to one city block and experts recommend that people aim for 10,000 steps a day. Take the stairs instead of the escalator or elevator. Then gradually add some added physical activity you enjoy–walking, cycling, tennis, golf, evening mowing the lawn with a push mower is an excellent exercise.

For many people who are overweight or obese, long-term weight management generally requires sensible goals and a commitment to make realistic changes in their lifestyle (diet/exercise) to improve their health. A lifestyle based on proper, nutritional eating and regular physical activity can be a real lifesaver.

About the Author

Larry Denton is a retired history having taught 33 years at Hobson High in Hobson, MT. He is currently Vice President of Elfin Enterprises, Inc., a business providing information and resources on a variety of important topics. For an exercise room full of additional free weight loss information and hundreds or valuable resources visit http://www.WeightLossWill.com

 

Larry Denton

Everyone who has ever been on a diet has hit a plateau at some point. It is that point where no matter what you do, you cannot seem to lose any weight. I myself have hit many of these and I am going to give you a few ways to blast through your weight loss plateau.

Depending on what type of weight loss plan you are on and how much weight loss you have attained already, these factors can play a significant role in halting your weight loss. You just need to see this as a maintenance point and keep charging ahead, while waiting to achieve your goals.

The first thing to consider is that you may be getting close to your ideal weight. I myself quit losing weight once I got down to 175 pounds. It seemed I could indulge a little bit and still stay at this weight. Now, it seems harder to put weight on then keep it off. But, I still need to stay on top of this because I know how quickly I can slip back into my old eating habits.

So if you aren’t already at your ideal weight I am going to give you a few suggestions that may be able to help you break through this barrier. The main thing is to stick to your plan. This happens to everybody and you will get through this plateau.

Mix up your program:

By this I mean you may want to switch things around a bit. You may even want to modify your program. If you have been eating all protein, then you could try switching to salads or all vegetables for a couple days. You could even try switching to all carbohydrates for a few days. If you have been eating all carbs, then maybe switch to all protein for a while. You get the point, try to shake things up a bit and see if this helps or hurts.

Eat Healthier:

If you have been losing weight but not eating very healthfully, then maybe you should try to nourish you body. If you haven’t been eating many calories or eating little or no vegetables, maybe try to get your body some extra nutrients. divorce in texas . Try eating healthy foods and fats for a while. Your body may be missing something and this might be just the thing to get your through your plateau.

Start Exercising:

If you haven’t already started an exercise regimen, then you should start. This can boost your weight loss immediately. Exercise and its benefits can range from losing weight to giving you a healthier heart. There are too many reasons not to exercise. If you have reached a plateau in your weight loss, then now is the best time to start exercising. Just get outside and walk for 20 minutes a day. If you can run then run. network marketing coaching . Winrar . If you can only walk, then walk. I guarantee you that this will help you break through your plateau.

Go out and eat:

This also could be a good time to just go out and eat whatever you want. This can help you forget about dieting and weight loss for a while and just enjoy yourself. One care free day of eating is not going to sabotage your whole plan. Just eat whatever you want and forget about calories, carbs and fat for a day. This may be just what your mind and body need to get back on track and help you achieve success.

Ok, these are a few of the things I used in the past to get through a weight loss plateau. I am sure they will help you as they have helped me. My main philosophy is to try and maintain your happiness while losing weight. If it is causing you stress by worrying so much about everything, then slow down. You don’t have to lose every pound this week or this month for that matter.

Think of it this way. The longer you take to lose the weight, the less chance you have of putting it back on. I have lost large amounts of weight very quickly in the past. I always seemed to gain the weight back just as quick when I did things this way.

Just remember to eat, drink and be merry. If you do things right you can be happy, healthy and at the perfect weight. Without sacrificing the things you love.

Good luck!

About the Author

This article was written by Jason Barger. Jason has been helping people lose weight with his breakthrough book, Primal Weight Loss. To learn more about his philosophy and programs you can visit http://www.primalhealth.com .

 

Jason Barger

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There are many reasons for people to be following a diet. Perhaps it is a special, doctor-advised regimen meant to control or prevent certain illnesses such as high blood pressure or diabetes. Maybe a diet is required due to particular food allergies like a gluten-free diet or for people who are lactose intolerant. The option of a diet such as vegetarian or macrobiotic might simply be a personal lifestyle choice. However, most people who are dieting are doing so because they are overweight.

According to the National Institutes of Health(NIH), in 1999, almost 108 million adults in the United States were overweight or obese–55 percent of the adult population. Being obese or overweight substantially increases the risk of morbidity from hypertension; type 2 diabetes; coronary heart disease; stroke; gallbladder disease; osteoarthritis; sleep apnea; and breast, prostate and colon cancers. In addition to the thousands of lives that are cut short by obesity, the economic cost is staggering. The total costs attributable to obesity-related disease approaches $100 billion annually (NIH).

There are lots or reasons to lose weight. To be healthier. To feel better. To look better. To have more energy. No matter what the reason, successful weight loss and healthy weight management depend on sensible goals and expectations. In fact, losing even five to 10 percent of your present weight is the kind of goal that can help improve your health. heating repair . Experts suggest aiming for a loss of 10 to 20 pounds which is very realistic and quite doable. Did you know that 20 pounds equals 9,072 paper clips, or 1,599 quarters, 480 slices of uncooked bacon or 2.5 bowling balls?

What you weigh is the result of several factors: how much and what kind of food you eat; whether your lifestyle includes regular physical activity; whether you use food to respond to stress or loneliness; your psychological and genetic make-up; your age and health status.

Successful weight loss and weight management programs should address all of these factors. That’s the reason to ignore products or plans that promise quick and easy, permanent results without permanent changes in your lifestyle. When it comes to evaluating claims for weight loss products, the Federal Trade Commission (FTC) recommends a healthy portion of skepticism. Before you spend money on programs or products that promise fast and easy results, weigh the claims carefully. They probably will not work, and the use of some products may not be safe.

Food specific diets rely on the myth that some foods have special properties that can cause weight loss or gain. However, no single food can. Many of the fad diets–like the infamous Cabbage Soup Diet–can undermine your health, cause physical discomfort (gas) and lead to disappointment when you regain the weight soon after you lose it. There are no “superfoods.” That’s why you should eat moderate amounts from all food groups, not large amounts of a few special foods.

Doctors, dieticians, and other health experts agree that the best way to lose weight is to eat fewer calories and increase physical activity so you burn more energy. A reasonable goal is to lose about a pound a week. For most people that means cutting about 500 calories a day and exercising regularly.

Taking charge of your eating habits is one of the best ways to stay healthy. Staying motivated is a large part of your success, because most diets work–if you stick to them for the long term. Most successful dieters tell researchers that they lost weight and kept it off by doing their own thing. They devised a personal plan of eating and exercise which they could stick with. And you can do it too!

About the Author

Larry Denton is a retired history teacher having taught 33 years at Hobson High in Hobson, Montana. He is currently Vice President of Elfin Enterprises of Montana, Inc. a business dedicated to providing information and resources on a variety of topics. For more diet tips visit http://www.DietDoor.com

 

Larry Denton