According to the Centers for Disease Control and Prevention, the number of obese adults in the U.S. increased by 2.4 million from 2007 to 2009. In every state, about 15 percent of adults are obese. You don’t have to spend a lot of money on spa memberships to lose weight. You can tackle obesity right where you live, by eating a balanced diet and increasing your physical activity. In the long run, being healthy will save you money on food and health bills. Here are some steps you take now to lose weight.
1. Learn More About Weight Loss & Be Determined to Change
In order to make healthy meal choices, you have to know which foods are high in fat, cholesterol, sodium and other nutrients necessary for the healthy functioning of your body. This requires that you read labels while shopping for canned or packaged foods. The FDA recommends that you check your food for the number of calories per serving and the percentage daily value for specific nutrients such as sodium, total fat, saturated fat, trans-fat and fiber. Here are some common daily values per serving based on a 2,000 calorie diet: total fat should be less than 18 percent, saturated fat should be less than 15 percent, trans-fats should be zero, cholesterol should be less than 10 percent and sodium should be less than 20 percent. Fiber content should be greater than or equal to 5 percent per serving. Talk with your health care provider and fine-tune your daily dietary restrictions.
2. Be Mindful of Why and When You Eat
Fresh vegetables are important components of a healthy diet. (Photo credit: Wikipedia)
Be aware of the circumstances under which you tend to eat. If you tend to snack, what do you snack on, and when do you tend to snack? Do you tend to eat or drink alcohol when around certain friends? Do you wake up at night to eat? Answers to these questions are opportunities for you to change your behavior and eliminate unwanted calories. It may help for you to record your behavioral changes in a journal. Get your friends to join you in your journey.
3. Watch What & How Much You Eat
Avoid junk foods, saturated and trans-fats. Bake, boil or grill your meats, and cut down on portions. A healthy serving of meat should be no bigger than the palm of your hand. Portions of baked potatoes, rice and pasta should be about the size of your fist. Drink a glass of water before you eat. This can help cut down on how much you eat by helping you to feel full. Avoid drinking sodas and juices that are high in calories. Instead, try eating a piece of fruit. Eat five to seven servings of fruits and vegetables daily. Ideally you should eat five to six small meals per day or two to three snacks between breakfast, lunch and dinner. Talk to your doctor about meal choices and fluids that are best for your age and health status.
5. Get Online Assistance
Online resting metabolism and weight-loss-target-date-calculators give an estimate of how many calories you burn per day without any exercise, as well as an estimate for how long it will take you to lose your desired amount of weight based on height, weight, age, and current activity level. These free online tools are not a substitute for medical advice. Talk to your health care providers to map out the best and safest goals and limits for your weight loss plan.
Stay in health!
Verneda Lights
Twitter handle: @vlights
References
- Healthy Weight Loss Made Easy; 20 Healthy Weight Loss Tips; 2011
- Fitwatch.com; Ways You Can Exercise at Home Without Any Equipment; 2003
- Healthy Weight Loss Made Easy; Weight Loss Eating Plan; 2011
- Food and Drug Administration; Consumer Information: How to Understand and Use the Nutrition Facts Label; March 2, 2013
- Centers for Disease Control and Prevention; Vital Signs: Adult Obesity; Aug 3, 2010
- Resources (Further Reading)
