Weight Loss the Healthy Way

Being overweight or obese is a problem for many people. The National Institutes of Health (NIH) defines overweight and obesity in terms of the Body Mass Index (BMI). BMI is a measure of body fat based on height and weight:

• Overweight equals 25-29.9
• Obesity equals 30 or greater

Weight loss is the way to prevent or control the health risks associated with the extra pounds you carry. Health risks include:

• High blood pressure
• Cancer
• Arthritis
• Type II diabetes
• Stroke
• Heart Disease

There are many diet plans, weight loss programs, and diet supplements on the market. They can be helpful in getting you started. Maintaining a healthy weight is a lifetime commitment. And, while one of these diet plans or programs may give you a jumpstart, you have to commit yourself to eating for a healthier lifestyle.

The first step is discussing your problem with your doctor. If you have a medical condition, there may be a plan or program you cannot follow. You also need to make sure you do not have any food allergies before starting a weight loss program.

Here are some tips for healthy weight loss:

Set Realistic Goals

It is normal to lose one or two pounds per week. If you set a goal of five to ten pounds per week and you don't lose them, you will lose your focus. Set the rules you feel you can follow.

Eat Regular Meals

Start by eating breakfast. It starts your fuel burning for the day. If you skip meals and see that you have lost a couple of pounds, you will be surprised when you eat to find that those pounds are back. Your body needs food to burn the energy in it. When you skip a meal, your body uses the calories that have already been stored for energy.

Eat Several Healthy Meals During the Day

Over-eating can be prevented if you eat five or six small meals during the day. This will increase your metabolism and burn calories faster.

Drink Water

Water hydrates your cells and helps burn fat.

Watch Your Intake of Carbohydrates

Vary your meals. Try to have meals with lots of fruits and vegetables, some bread, rice, or pasta and lean meat and protein-rich foods.

Watch Your Intake of Fat

Eat healthy fats such as olive oil, peanut oil, and canola oil. Omega-3 fats, which are good for the heart, are found in tuna, salmon, and mackerel.

Start an Exercise Program

You can create an exercise program based on your daily activities. Simple things like parking your car and walking a couple of blocks to the store or taking the stairs instead of the elevator. Doing your regular chores around the house provides exercise. You can also join a gym.

Get Plenty of Sleep

The amount of sleep an individual needs is usually 7 to 8 hours. The amount of sleep needed varies with each individual and as you get older, your need for sleep does not decrease. Some people are able to sleep for 6 hours and feel refreshed. You should listen to your body. Getting enough rest is part of being healthy.

Keep a Journal

Some weight loss plans suggest you keep a food diary. In this diary, you write down when you eat and what you eat. You are supposed to record everything you eat during the day.

Keeping a daily journal provides food for the soul as well as information about your progress and weight loss. It provides a place for you to write down how you feel before you eat and after you eat. It is your confidant and your buddy. You can be totally honest about yourself. It may give you a clue as to why you overeat. You can see the triggers that cause you to want to eat and try to resolve issues surrounding them so that you can stay focused on your target.

Healthy weight loss means eating a healthy diet, drinking plenty of water, exercising, and getting enough sleep. You will improve your health.