England & America are now in the middle of a health crisis of tremendous proportions. Millions of Britons & Americans are now overweight and a very significant number had already been classified as obese.
Obesity is now a major health concern in England and America, which has already become a fast food nation.
The saturated fat intake from processed meat and packaged foods has caused major health problems that include:
Other negative effects brought about by obesity and being overweight include low-self esteem, depression, and discomfort in being in middle of situations where there is a need for social interaction.
Needless to say, losing weight must be seriously considered by millions of Britons & Americans if they still want to maintain their health and avoid the various illnesses associated with weight problems.
Perhaps, one way to convince overweight and obese people to lose those extra pounds is to emphasize the following remarkable benefits of losing weight:
- Helps lower blood pressure in overweight persons.
- Helps lower elevated blood glucose levels in obese persons with type 2 diabetes.
- Weight loss helps lower the individual’s chances for developing diseases such as stroke among others.
- Weight loss helps decrease inflammation in the body.
Now that the benefits of weight loss have been identified, the next question is:
How do I lose weight?
One of the very basic things to do to lose weight is to engage in regular physical activities that will help you burn fat.
Physical exercise that lasts for 30 to 45 minutes a day, done three to five times a week is sufficient. Having a sensible eating plan that consists of low-fat, low calorie meals is a must.
Getting help from health professionals is also highly recommended. With the help of a nutritionist-dietitian, you can get your body mass index (BMI) or waist circumference measured.
Weight and waistline are two of the priority measurements to determine a person’s physical fitness level.
But since most weight watchers have problems with keeping themselves in the program, it may be useful to take note of the following recommendations that would help you to effectively manage your weight:
1. Write it down
- Recording every single bite holds you accountable to yourself. You’ll probably resist reaching for a handful of cookies if you know you’re gonna have to write it down. Plus, when you’re not keeping a food diary, it’s too easy to ignore those sneaky extra calories that pop up throughout the day. Keeping a journal will help you keep track of absolutely everything – the milk in your coffee, that 11 a.m. handful of trail mix, the two spoonfuls of ice cream you had after dinner, etc. It’ll also help you figure out which foods are adding a surprising number of calories to your diet. After a while, you’ll be able to see exactly where all your calories are coming from and decide what’s worth it and what’s not.
- Having a written record of your food choices will help you identify eating patterns that might be sabotaging your weight loss. Review your food journal at the end of each week. That’ll help you spot “trigger” foods – foods that set you off on an eating frenzy – and any other unhelpful eating habits. For instance, maybe you consume more calories after you’ve had a cocktail or maybe you always eat dessert when you go out to dinner. Once you see your habits clearly, you’ll be able to start breaking the bad ones.
- Food journals are great for goals. If you’re setting out to lose a lot of weight, it’s helpful to set several mini goals along the way. A written record is a way to see your progress. Say you want to cut soda from your diet. Looking back at your food journal will show you that you’ve succeeded! It’s encouraging to have a written record of your success.
How to Keep a Food Journal
You can’t keep a food journal without a journal. First, decide if you want to use a smartphone app or a paper and pen to record your food intake.
I recommend a food-tracking app, like Lose It! or MyFitnessPal, because they have built-in calorie counts.
If you go the paper and pen route, look for something small and portable – it needs to go with you absolutely everywhere!
There are some great ready-made physical food journals out there, like the Diet Minder Personal Food & Fitness Journal and Fitbook.
But even a regular notepad will do.
Whatever method you use, make sure you write down every single thing you eat. Remember your ABC’s – All Bites Count! And once you’ve journaled your way to weight loss, take the necessary steps to ensure you maintain your new weight!
Exercise burn calories and fat. Focus on exercises that target the abdomen, thighs, and buttocks — which are body parts that are most prone to fat accumulation.
You can elevate your metabolism for up to 24 hours post-exercise by adding just one little twist to your exercise routine: intervals. All you have to do is inject brief periods of intense effort into your regular walks (or runs, swims, bicycling, elliptical sessions, etc).
The intensity effectively resets your metabolism to a slightly higher rate during your workout, and it takes hours for it to slow down again.
That equals ongoing calorie burn long after you’ve showered and toweled off.
If you’re a walker and you typically exercise for 30 minutes, try adding a burst of jogging for 30 seconds every 5 minutes.
As you become more fit, you can increase the interval length to a minute, and decrease the walking segments to 4 minutes.
For the biggest metabolism boost, you’ll want to make sure that the interval portion leaves you breathing hard.
While your heart and other organs demand fuel around the clock, there’s little you can do to increase their metabolic needs.
However, your muscles—which also require constant feeding—are changeable. Make them bigger, and they will demand more calories day and night.
With the following essential moves, adapted from findings by the American College of Sports Medicine, you can target all the major muscle groups in your body. You should be able to get through the entire routine in less than 30 minutes.
Do this 2 to 3 times a week and your muscles will turn into furnaces that burn up extra calories before your body can convert them to fat.
3. Schedule your workouts
Set aside time for an exercise program and stick to it. Once you have a routine, it’ll be hard to kick the habit.
What makes it a little tricky is the fact that there’s a lot of ways it can go. The amount of potential workout schedules, splits, and plans to choose from is enough to make your head explode.
However, you can greatly narrow them down to just the handful that are best for you by factoring in 3 key workout schedule requirements. They are:
1. Your workout schedule must fit your ideal training frequency.
The workout split you choose must allow you to reach the weight training frequency that is BEST for your specific goal and experience level. Meaning, do you need a split that allows you to train each muscle group once per week, twice per week, or 3 times per week?
2. Your workout schedule must fit your personal weekly schedule.
How many days can you actually manage to work out per week? 3 times? 4 times? More? Less? Are there specific days you can work out on and specific days you absolutely can’t? Do you need to take the weekends off, or are the weekends the days you need to train on?
3. Your workout schedule must fit your training preferences and needs.
Fitting your ideal frequency and personal schedule is what’s most important, but at the same time you should also actually enjoy what you’re doing and make sure the smaller details suit you and your goal.
Once those 3 factors are taken into account (and the crappier choices have been eliminated), we’re only left with a few to choose from.
So, I figure the best thing to do now is go through those few and list what I (and many others) consider to be the best weekly weight training schedules and splits for various goals and experience levels.
4. Watch what you eat
Don’t eat too fast and don’t think that all “non-fat” food is good for you.
Aside from making sure that your meal is non-fat, it is also recommended that you make sure that the caloric content of the meal is within your limit.
5. Stick to mini-meals
Instead of eating three big meals a day, choose to take small but frequent meals. Small, frequent meals help normalize your blood sugar level.
6. Drink lots of water
Drink at least eight glasses of water a day which is important for keeping your body hydrated. Water also helps in flushing out the body’s toxins and impurities.
Water and Weight Loss
Drinking water can help you lose weight, whether you’re restricting your calories or not. Consuming 2 cups of water before a meal helped a group of obese adults lose 2 pounds over a 12-week period without making any other changes to their usual intake, according to a 2015 clinical study published in Obesity.
If you’re following a weight-loss diet, drinking 2 cups of water before each meal may help you lose even more weight, according to a 2010 clinical study published in Obesity.
This study compared the effects of drinking or not drinking water before a meal on a group of obese adults following a low-calorie diet, and it found the water drinkers lost 4 more pounds than those who didn’t drink the water before meals over the 12-week study time frame.
How Water Supports Fat Loss
Water helps you lose weight in two ways.
First, it fills you up so you eat less. The researchers from the 2010 Obesity study report that drinking water before a meal may help people reduce their daily intake by as much as 225 calories.
Second, water may also slightly increase your metabolic rate, which is your body’s calorie-burning system.
Gulping 2 cups of water in one sitting increases your metabolism by 30 percent for 30 to 40 minutes, according to a 2003 study published in the Journal of Endocrinology and Metabolism.
The increase occurs because your body is working to warm the water up from 72 degrees Fahrenheit to 98.6 degrees Fahrenheit. The authors of this study report that drinking 70 ounces of water a day may help you burn almost 100 extra calories.
That’s a little less than 1 pound a month, assuming you’re drinking 70 ounces of ice water every single day.
How Many Glasses Do You Need?
Drinking 2 cups of water before each meal is a good place to start.
However, you may need to drink more or less depending on a number of factors such as your age, gender, how active you are, the temperature, what you eat, the types of medications you take and medical conditions.
In general, you need 4 cups of water for every 50 pounds of body weight, according to Clemson Cooperative Extension. So a person weighing 175 pounds would need 14 cups.
Talk to your doctor to help you determine your daily water needs not just for weight loss but overall health.
Drinking an adequate amount of water each day keeps your body hydrated, supports the delivery of nutrients, promotes muscle strength and keeps your skin and organs moist.
7. Take the stairs
As much as possible, use the stairs instead of the elevator or escalator. Climbing the stairs is good workout for your heart.
8. Make a commitment
It is important to be committed to do regular exercise and follow a low-fat, low-calorie eating plan. Lack of discipline is almost always at the root of weight problems and other health concerns.
3 Signs It’s Time to Get Real about Weight Loss:
Sign #1: You keep waiting to start.
If you really want or need to lose weight but keep putting it off until tomorrow, next week, or even later in the future.
You’re not serious about weight loss.
There is no perfect time to lose weight; you’ll always have to deal with stress and work and LIFE, and there’s no better way to get started than to jump right in today. Don’t put off getting healthy for another day. Get healthy now.
Why waste another day?
Right this second you can start improving your health by doing something as simple as going for a short walk.
Choosing the stairs over the elevator or even looking up the online menu of the restaurant you’re going to tonight and ordering a healthy dish.
There’s no time like the present. Your life starts now!
Sign #2: You can’t do the things you want to do.
Did you once love to travel, but now have problems fitting in the airplane seat?
Can you no longer play tag or run around with your kids?
Does dancing with your friends or walking up a flight of stairs leave you winded?
If you can no longer do what you need to do (walk without discomfort, take the stairs) or want to do (visit an amusement park, buy new clothes off the rack), it’s time to get serious.
With regular exercise and some simple food swaps, you can be back to your usual self and live your dreams.
Sign #3: You’re facing chronic health issues.
Being overweight or obese puts a huge strain on your body and increases your risk for many chronic health problems.
Including type 2 diabetes, coronary heart disease and stroke, metabolic syndrome, certain types of cancers, sleep apnea, osteoarthritis, gallbladder disease, fatty liver disease, pregnancy complications and premature death.
Many of these conditions don’t exhibit any symptoms. But that doesn’t mean you haven’t started developing them just because a doctor hasn’t made a diagnosis yet.
If any of these conditions run in your family or you know that you’re at risk due to your weight or lifestyle, see a doctor right away.
You can no longer treat weight-loss as an option. It’s a necessity for you to save your own life.
9. Keep your emotions at bay
Most of us tend to eat a lot when we have emotional problems. Maintaining a positive attitude and avoiding food binges as a means of coping with anxiety.
10. Eat low-calorie alternatives
When making a food choice, it is important to check for the caloric content and other ingredients that may pose adverse effects on your weight loss plan.
Avoid the temptation of buying food just because they “taste good”. As a weight watcher, you should consider the health benefits that can be derived from the food you eat.
At this point. It is vital to emphasize that the most effective weight loss program is the one that is ingrained in one’s brain.
Your mind plays a major role in getting rid of negative thoughts that affect your health. Including the self-defeating messages that somehow make you feel that you’ll never succeed in following your diet and exercise plan.
Indeed, we can never wish away those extra pounds. It takes exercise and diet in order to get back on the road to health and fitness.
That’s Why Having A Weight Loss Plan Makes Sense.