Weight Loss

 
The Diet Solution

The Diet Solution

So you’re here to find out how to lose weight –  that’s a good first step in realizing that you need to trim down. However, that was the easy part.

Every one of us knows how important it is to lose weight. The terms “Diet” and “Exercise” usually go hand-in-hand in the same sentence and mostly refers to maintaining a healthy lifestyle.  There is no doubt that when the subject of weight loss comes up, diet and exercise are also brought to attention.  The only thing left to do is to take action. Ask yourself if you’re ready to take on the following:

  • Exercise
    • For least 3 or 4 times a week for 30 minutes – 1 hour
    • Including cardio
    • Including strength training
  • Better eating habits
    • Cutting out the sweets and sodium
    • Cutting out junk food
    • Drinking more water
    • Smaller and more healthy meals throughout the day
    • Calorie counting

So once you take the leap to start a plan to cut the weight, here’s a couple things you definitely do NOT want to do:

  • Don’t starve yourself! Starving your body of food slows down your metabolism to preserve the fat you already have on you. It’s like jumping out of an airplane and allowing your main parachute to fail, and all you have left is the backup – it works but you really don’t want that to happen.
  • Don’t over train yourself! You’re body needs adequate rest and recovery after workouts. Over-training can also negatively affect your nervous, immune, metabolic systems.

The two tips above probably sound contradicting to “good diet and exercise,” but we’re talking about diet and exercise with consistency and moderation here – NOT work out 6 hours a day for 7 days a week and eating only 1 meal a day.

You CAN consider reducing your portions, but don’t be picky. Eating more of something healthy is better than eating a little bit of something bad.

There really isn’t much more  to weight loss except Diet and Exercise, so take action or face the consequences of being overweight in the next section below.

Why You should Lose Weight

The obesity epidemic is growing in America and will only get worse unless active changes are made.

Here’s a reality check for living with a lot of weight:

  • Diabetes – Most people who are overweight are twice as likely to develop diabetes.  Your body loses its ability to control your blood sugar and the result is usually in form of blindness, stroke, kidney failure, and heart disease.
  • Heart Diseases – The most common form of heart disease is Coronary Heart Disease. Cholesterol and Triglyceride Disorders of the heart are also risks involved when someone is overweight.
  • Stroke – A disease that affects the arteries leading to and within the brain.  Being overweight increases your chance of stroke.
  • Increased chance of cancer – As we all know, there is no cure for cancer and with it comes a decreased life expectancy.
  • Osteoarthritis – The extra weight gradually takes its toll on your joints, slowly wearing them away.  Knees, lower back, hips, ankles and other joints will all become affected.
  • Gout – Severe pain in the joints due to increased levels of uric acid in your blood causing urate crystals to build up around the joints. Being overweight increases your chances of developing gout.
  • Gallbladder Disease – Gallstones are more common in those who are overweight.
  • Sleep Apnea – A disorder where breathing pauses temporarily or becomes very shallow during sleep.  Loud snoring may also be a symptom. Sleep apnea may cause drowsiness during the day and in some cases even heart failure due to a lack of oxygen during paused breathing. Being overweight increases the chances of sleep apnea.

So there you go, you should get started in your diet and exercise regime immediately! Remember not to starve or over-train yourself though!

If you don’t have time to exercise, try giving up another activity going on in your life.  You have to get active to fight your weight.  However, be careful if you haven’t been active, doing everything too quickly can lead to injuries setting you back longer.  A good strategy is to start by walking for a few minutes a day and gradually build up your time.

Always have a routine physical performed first and talk to your doctor before starting an exercise regime.

Please feel free to browse around this site and use it as a reference to help your exercise regime and achieve your weight loss goals.  Look into The Diet and Food Plan or The 6-Pack Diet for more information about healthy foods or check out tools such as The Body Mass Index Calculator to help you know where you stand in terms of body fat so you can start making goals to trim yourself down!  All the various full body calisthenic exercises and activities talked about on this website will really help you if your putting in the effort to lose weight – browse through them on the left side of this website.

Good luck!

P.S. Sign up to get my FREE 101 Diet Tips at the top right of this website!

Heart Disease and Stroke