Obesity is a physical state that refers to excessive body fat. You have experienced the frustrations of dieting at least once in your life if you have problems with your weight. Close to a hundred million Americans go on a weight loss diet in any given year and up to ninety-five percent of them regain the weight they lost within five years. Worse, a third will gain back more weight than they lost, in danger of "yo-yoing" from one popular diet to another. The conventional approach to weight problems, focusing on fad weight loss diets or weight loss drugs, may leave you with just as much weight and the additional burden of ill health.
Today, an estimated sixty-five percent of all American adults are obese or overweight. Our culture obsesses about staying thin even as we grow fatter, but this isn’t about appearances. Obesity is known to be a precursor to many debilitating health conditions such as cancer, heart disease, diabetes, hypertension, osteoarthritis, and gallbladder disease. Obesity contributes to as many as 375,000 deaths every year. In addition, the public health costs for obesity are staggering. According to researchers at Harvard University, obesity is a factor in 19% of all cases of heart disease with annual health costs estimated at 30 billion dollars; it’s also a factor in 57% of diabetes cases, with health costs of $9 billion per year.
Set Realistic Goals:
No doubt you have fallen for one or more of the weight loss diet schemes over the years, promising quick and painless weight loss. Many of these quick weight loss diet programs undermine your health, cause physical discomfort, flatulence, and ultimately lead to disappointment when you start regaining weight, shortly after losing it. Fad or quick weight loss diet programs generally overstress one type of food. They contravene the fundamental principle of good nutrition - to remain healthy one must consume a balanced diet, which includes a variety of foods. Safe, healthy, and permanent weight reduction is what’s truly lost among the thousands of popular diet schemes.
Some of the weight loss diet schemes reign supreme briefly, only to fade out. While some wane from popularity due to being unproductive or unsafe, some simply lose the public's curiosity. Examples of such fad diets include the South Beach Diet, Atkins diet, the Grapefruit diet, Cabbage Soup diet, the Rotation diet, Beverly Hills diet, Breatharian, Ornish Plan – the list goes on and on. These fad diets advocate a specific technique (such as eliminating a certain food, or eating only certain combinations of foods) in conjunction with the basic idea that the body makes up the difference in energy by breaking down and utilizing some part of itself, essentially converting matter into energy. This self-cannibalism, or catabolism as it is referred, typically starts with breakdown of stored body fat.
Personally I don’t advocate any diets. Once you put restriction on what foods you cannot eat, your body become rebellious. It begins to think that there's a food shortage, and it will go into starvation mode. Once in starvation mode it will slow down your metabolism to conserve calories. Most people think that trimming down the calories can alone shed off their unwanted excess. Probably this is because of the fad there is in advertising about low-calorie food products and beverages. What people don't know is that this could be dangerous because when they decrease their calorie intake way to below the required levels, the body begins to digest the fats. Sounds good but it doesn't actually. Burning fat requires a lot of energy. Since there is not much energy in the body to facilitate metabolism of fat, it will run at a very slow pace resulting to fatigue, illness and weak immune system.
You see our bodies are programmed from an earlier time, when there wasn't an abundance of food. We had to hunt our food therefore our meals were not regular. The metabolism regulated the usage of our calories so in periods of food shortage, we tend to failed to waste away and starve. Low-calorie diet is also compensated for by the body by burning muscle. People on this type of diet who revert back to their old eating habits end up gaining back some, if not all the weight they have lost. This would consist mainly of fats. And since fats have more volume per mass than muscle, they end up having the same weight as before. In losing weight, one should keep in mind that they should lose excess body fats only.
Now in this day and age, food is cheap and abundant. Our bodies aren't responsive to this. Once you skip a meal your body can endure starvation alert and slow that metabolism right down, which implies next time your eat, your body goes to hold right to those calories and store the maximum amount of them as fat. However, one can try out eating small meals at more frequent intervals. This way the body will not think that it is being starved and will not store food as fat.
So, what’s the solution? There has been plenty research out there to support eating regular meals. Split those meals into 6 a day, to keep your metabolism running smoothly , Be sure to include protein in every meal (meat, ideally lean meat IE. chicken, turkey, tuna) as protein doesn’t shoot your glucose right up and plummet it back downlas sweet foods would. Keep your daily calories to a suggestion level, (check out your ideal consumption on-line somewhere).
You need cardio exercise 3-4 times per week for approx 40 minutes at a time, and really necessary, you would like to try weight coaching, because more muscle you build,the more fat you burn. Women don’t freak out, I am not suggesting you become all muscle bound, just that you burn more fat the more muscle you have. Focus on training for strength rather than weight loss.
Muscles burn calories when they work; they even do so at rest. Unlike fats which just lie around, bulge around the pants and dangle beneath the sleeves, muscles burn calories all-day round. With this fact, one can start weight loss by increasing muscle mass. The more muscles, the less fat will be left. This is attainable starting with working out with resistance exercises.
One should also not forget to watch what they are eating. Variety must always be considered so that one may be able to get the necessary nutrients from his diet. It is also healthier to eat food which are roasted, steamed or broiled rather than fried. It is also important to include a lot of fiber in the diet. Frequent re-hydration is also necessary.
Aerobics are not only good for the heart by increasing cardie-vascular endurance. Aerobics also help in increasing lean muscle mass while simultaneously decreasing excess body fat. Aside from these, aerobics make the metabolic process more efficient and its rate high, even after a long while. Imagine burning fat efficiently while driving along the freeway or even while watching television.
Losing weight does not have to mean sacrifice and suffering. It actually means opening up to a more full and healthy life where one may not have to feel bad about himself having to look the way he does or not being able to do what he wants to do. Losing weight might entail a little adjustments plus the discomforts, but as the old saying goes, "no pain, no gain." Besides fat, what has one got to lose anyway?
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