I'm sure you already know that obesity is an epidemic in the United States. Collected data shows that obesity continues to rise year after year. It would probably be a good idea if you prioritized healthy habits to the top of your to-do list. What is even more upsetting is that not only are adults suffering from obesity and the chronic diseases that come along with it, but children as well. To be exact, childhood obesity has more than tripled in the past 30 years. But according to a few studies, the rise of obesity is slowing down and believed to be because of health-related media or a biologic limitation on obesity.
What would be considered a healthy weight for me?
According to the Body Mass Index (BMI) which is determined by height and weight, if your BMI is 18-24, you are considered healthy. If your BMI is 18 or lower you are considered underweight, which also has its health problems. If your BMI is anywhere from 25-29, you are considered overweight. If it's between 30 and 39, you'd be in the obese category. And anything over a BMI of 39 would be considered extremely obese. Take into consideration that a muscular body builder with a BMI of 35 wouldn't necessarily mean that he was overweight. This is because a BMI chart does not take body fat percentage into consideration. But you should have no problem categorizing yourself into one of these groups because you should have a decent idea of whether you are overly muscular or overweight.
Obesity is not something to take for granted and if you are overweight or obese than you should take action now and make necessary lifestyle changes in order to become healthier. Many health problems can arise from being obese such as heart disease, type 2 diabetes, osteoarthritis, certain types of cancers, high blood pressure, high blood cholesterol, and obstructive sleep apnea. Obesity can also significantly reduce your life expectancy.
I am most definitely not trying to scare anyone with this information, but I am trying to send a message that could potentially help someone decide to change their life around for the benefit of well-being.
What advice can be given to someone who is overweight or obese?
Being overweight and/or obese doesn't have to be a permanent thing. It is very possible to change your future into a healthier one.
What is the main treatment for obesity?
Diet and Exercise! Something is better than nothing. Only 30 minutes of exercise each day can significantly help reduce health risks. You obviously know your body better than anyone else, or at least I would think so. That being said, don't push yourself to hard when you begin an exercise program. The real trick is to start from the bottom and gradually build yourself up. I exercise 5-6 days per week but that doesn't mean I'd recommend the same training program for someone who hasn't exercised at all in the last year and is suffering from serious health risks. So just to point you in the right direction, try exercising for 30 minutes, 3 days a week which is ideal. Then after 3 weeks or so, you may choose to increase it to 4 days per week. You could also increase the duration of your workout to 40, 50, or even 60 minutes. But I wouldn't suggest exercising for over 90 minutes. You want to make sure you are working out smarter. Not sure of what types of exercises to do? Do some cardiovascular exercises, go for a nice stroll around your neighborhood, play with your dog or kids, pick up a hobby like gardening, join a gym or maybe a boot camp. Any type of exercise is 100 times better than no exercise at all. My best advice is to keep with your program. Don't give up. Realistically it won't happen over night but consistency, hard work, and dedication will bring you the best results. Find out the best way cardio to burn fat.
As for dieting try sticking to real foods! That means if you can't hunt it, fish it, grow it, or ferment it then you probably shouldn't be eating it. If you never liked fruits and vegetables now is the time to start liking them. Fruits and vegetables especially contain essential vitamins and minerals that can boost your metabolism and assist with weight lost. If you do slip up and eat something you know you shouldn't have don't be so hard on yourself. Make a mental reminder of your slip up and try harder the next time a delicious distraction gets in your way to a sexy body. Try eating less more often. Portion your food if you want to speed up your metabolism. Rather than eating 3 big meals try consuming 4-6 smaller meals. And an emphasis on not spending too much time staring at a scale rather figure the progression of your performance by the way you fit into your clothes. You never know if you're replacing fat for lean muscle, which is heavier.
The trick is to Plan, Track, and Modify your program. Those actions are what I consider to be "The 3 keys to a Sexy Body".
My last piece of advice is to not get distracted by the little details that usually just become overwhelming and often leads to giving up. Please... Don't give up!
I also found that surrounding yourself with positive people who support your goals can really help you mentally and emotionally. Stay away from negativity! Tell everyone what you are up to because it will boost your determination to assure you reach your goal. Lastly, believe you can do it and believe it is possible. Realize that anything you set your mind to can be accomplished.