More than two-thirds of Americans are overweight or obese, and the United States has the highest percentage occurrence of childhood obesity in the world. Obesity is one of the major causes of cancer and can also lead to other acute diseases and conditions that have a devastating effect on ourselves and our families. If we want to be fit and healthy now and into the future, we need to control our weight, but some people find that difficult to do. Help is at hand with this handy guide to six effective ways to lose weight.
Exercise More Regularly
One reason that increasing numbers of people across the world are gaining weight and body fat is that we have lifestyles that are too sedentary. Many of us now spend our working days sitting down in front of a computer screen, and this scenario is also associated with snacking whilst in the workplace. This means that we're not doing enough to burn off the calories that we're taking on board, which is a one-way street to rapid weight gain.
There are many forms of exercise, so find one that feels right for you. As examples, swimming burns around 510 calories per hour, weight lifting 440 calories, a round of golf around 330 calories, and running or vigorous cycling approximately 590 calories. Doing one of these every day can transform the way you look and feel.
Find The Right Diet For You
There are two keys to the losing weight equation: do more exercise and consume fewer calories. There are many varieties of diets and weight loss programs that can help you with this second factor, so it makes sense to investigate them online or through talking to friends before committing to one. A common misconception is that dieting necessarily means going without the food you love or eating food that's less than tasty, but it doesn't have to be like that.
Some diets, such as the paleo diet, emphasize fruits, vegetables, and nuts, whereas others like the Atkins diet promote protein at the expense of fats. All of these diets have their adherents, so finding the weight loss program that fits best with the food you love can help you stick to your diet and achieve excellent results.
Weight Loss Surgery
Bariatric surgery, commonly known as weight loss surgery, may sound like a drastic step but, in fact, almost 200,000 Americans undergo it every year. In the hands of a specialist bariatric surgeon, it can be a safe and dramatically effective way to lose weight and is often recommended for obese patients who have had difficulty losing weight by other means. If you are worried about the cost, then do not worry because you can shop around for the best value for your money. The cost of bariatric surgery does not need to break the bank and it might be the best option for you in the future.
There are many forms of weight loss surgery, including the placement of a balloon into the stomach so that a person feels full quicker and, therefore, eats less, and laparoscopic sleeve gastrectomy. In this keyhole surgical procedure, the majority of the stomach reservoir is removed, and this also impacts upon the hormone, Ghrelin, that makes people feel hungry. If you feel that weight loss surgery may be the right solution for you, speak to your physician about your options.
Join A Weight Loss Group
The reason that many people fail to lose the weight that they want is that they start with good intentions but lose motivation, or alternatively, a stressful event may make them reach for fattening comfort foods again. In these circumstances, being part of a weight loss group can make a big difference.
There are many such groups across the United States, from huge organizations like Weight Watchers to individual diet clubs. They all encourage participants to weigh in at every meeting so that they can track their progress, and even more importantly, they provide non-judgmental support and encouragement to all their members. When the going gets tough, being part of a weight loss group can help you keep away from bad habits and remain on a diet or exercise program.
Cut Out Sugar
Sugar has been an increasing obsession in western society for the last three centuries, and this is a major reason for expanding waistlines ever since. Sugar is a leading cause of modern obesity, and a typical teaspoonful contains around four grams of sugar, which equates to 16 calories. This may not sound a lot, but we have to consider the hidden sugar contained in carbonated drinks and many ready meals.
A typical can of Coke, to take just one example, contains the equivalent of more than nine teaspoons of sugar, and a bowl of Frosties contains around nine teaspoons as well. Sugar is certainly tasty, but that's one reason that many people find it addictive. Using artificial sweeteners is one way to reduce sugar intake, but it's even better, little by little, to reduce the amount of added sugar you use until it's cut out altogether.
Walk Rather Than Driving
Cars are at the heart of the great American dream, and there are now well over 20 million registered passenger vehicles across the country. These can make traveling long distances much easier, but all too often they are being used for short distances to see friends or to visit the local shop. This is not only bad for the environment, as the use of a car for short distances produces proportionally more carbon emissions, it's also bad for your weight and your health. Walking at a steady three and a half miles an hour burns, on average, 140 calories every thirty minutes, so regular walking can be a highly effective way to lose weight and get fit.
Nobody said that losing weight will be easy, but the many benefits that it brings will make the effort worthwhile. When you reach your target weight, you'll be surprised at how much more energy you have, and you won't feel out of breath when walking up hills or running. It's also true that losing weight often brings a big boost in self-confidence, which can change every aspect of a person's life. Cutting out sugar and walking instead of driving are good starting points, and supplementing these with a regular weight loss plan and daily exercise can help you lose weight much quicker than you might expect.