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Steps to a Healthy Weight Loss Diet

Obesity is a disease that can attack anyone at any age. Currently, an estimated 150 million Americans – both children and adults – are overweight. Because of this, several weight loss methods and products are being sold in the market, in an effort to curb this statistic. But do they really work? Read on to find out.

Obesity 101

Obesity occurs when a person accumulates too much body fat. It is measured by a person’s body mass index (BMI), or the ratio of a person’s height to their weight. BMI over 25 means you are overweight; over 30 means you are fat.

Even more alarming is the fact that millions of Americans suffer from severe obesity, an extreme form of the condition. Morbid obesity occurs if you are 100 lbs. overweight or having a BMI over 40. If left untreated, obesity can lead to serious complications such as difficulty in motor movement, heart complications, high blood pressure and even diabetes.

Looking for a cure

Several weight loss products and programs are available, many of which claim to provide the fastest and easiest way to lose weight. However, most of these programs are either scams or ineffective, and most only offer temporary results. Weight loss pills sold over the counter are not strictly regulated, therefore many fraudulent products reach the shelves. Some weight loss centers, although effective, tend to be too expensive and turn away potential clients.

Lose weight in a healthy way

A healthy weight loss diet is the perfect solution to your health problems. You don’t need to enroll in an expensive diet program or take any weight loss pills. A healthy weight loss diet involves proper nutrition, regular exercise, and consultation with your doctor. It’s simple, easy and cost-free!

First step

The first step to a healthy weight loss diet is understanding your body. Before deciding on a weight loss method, it is important to know the following:

o How much and what kind of food you eat

o How much physical activity you usually get

o Your eating habits and patterns

o Your physiological and genetic makeup

o Your age and health status.

Approach weight loss realistically

Any weight loss product that claims it can provide quick results is most likely a scam. Otherwise, the results may only be temporary. And after a while, you regain your weight, or even double it!

According to the Dietary Guidelines for Americans, a healthy weight loss diet involves reducing fat and sugar and increasing your intake of vegetables, fruits and whole grains. The Guidelines also recommend engaging in physical activity to achieve long-term weight loss. Fad diets that ignore the Guidelines offer only temporary effects and can affect your health. Remember, there are no shortcuts to losing weight.

A few tips

If you are thinking of embarking on a healthy weight loss diet, here are some helpful tips:

o Consult your doctor. Only a doctor can help you understand the condition of your body and know which method is right for you.

o Follow a balanced diet. A healthy weight loss diet can help you lose a pound or two each week – not a lot, but who said weight loss is that easy?

o Include five servings of fruits and vegetables each day. Lean meats and low-fat dairy products are also a plus.

o Engage in some form of physical activity – you don’t have to go to the gym or do strenuous sports. A brisk walk of 30 minutes every day can do wonders for your body and health. Use the stairs instead of taking the elevator. These little things can add up and help you lose weight.

o Learn the benefits of moderate weight loss. A healthy amount is around 5 to 10% of your total body weight.

Final note

A healthy weight loss diet is the best way to go if you want to lose weight. If you are advised to take weight loss medication or a weight loss program, that does not mean it should replace healthy food and exercise. Losing weight doesn’t have to be stressful when you put your heart into it. Set goals for yourself and use a weight loss chart to help you monitor your weight. Once you reach your ideal weight, you can enjoy a world of benefits such as better breathing, better movement and a generally better feeling about yourself.

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