Millions of Americans are overweight and looking for ways on how to lose weight. It’s estimated that around 40% of Americans are overweight and obese according to data from the Journal of the American Medical Association.
The obesity epidemic is spreading across the planet. Data from the World Health Organization states that in 2016, 39% of adults aged 18 and older were overweight with 13% being obese. With the help of this article, we’re certain you’ll be able to start losing weight and keep it off.
Table of Content
You Are What You Eat
One major contributing factor to the obesity epidemic is the foods we eat. An estimated 70% of what we eat in the US. Is considered highly processed food. A study from the American Journal of Clinical Nutrition found that almost 61% of American grocery purchases are highly processed foods. Additionally, 77% of these grocery purchases were for either moderate or highly processed foods.
In order to start losing weight, we recommend avoiding as much processed food as possible. The best alternatives are fruits and vegetables that are either homegrown or purchased at the local farmers market. Avoid sugar at all costs as it keeps the weight on.
Get Moving to Start Losing
Exercise is a very important part of living a healthy lifestyle and losing weight. A study from the Centers for Disease Control (CDC) found that only 23% of all US. adults get the recommended amount of exercise.
Not everyone can participate in vigorous exercise due to certain health reasons. If running marathons, weight lifting and other forms of exercise are to difficult for health reasons don’t worry, small changes in your daily activities can add up to big changes over time.
Some things you can do are:
- Walk more
- Swimming
- Yoga or Tai chi
- Doing light yard work like raking, digging or gardening
Losing Weight is a Team Sport
Everyone has the ability to start exercising and get healthy. The main difference between someone who is healthy and thin compared to someone who isn’t coming down to making a commitment to do something about your health.
10 Simple Weight Loss Tips Anyone Can Follow
Losing weight for some people can be challenging mainly because there is so much information available on the subject. These 9 simple weight loss tips to help you kick-start the process of dropping a few pounds before or during summer.
Avoid Sugar
You should avoid sugar as much as you can because it keeps the weight on. By reading the nutritional facts label on the things you buy, look for sugar content of 7g or less.
Drink Water
Water is the giver of life and helps flush out toxins and excess fats from your body. Many health experts agree that you should drink at least 64oz (2,000ml) water daily, but it also depends on climate and activity levels.
Walk Everywhere
Walking is easy, almost everyone can do it. For hundreds of years humans have walked, only recently have we become lazy with cars and public transit. Try walking a little more every day.
Fruits & Vegetables
Most fruits & vegetables are low in fat and calories. Vegetables are an excellent source of vital nutrients. The USDA recommends eating 5 – 9 servings of fruits & vegetables each day. Bananas, Apples, Kale, Broccoli, Carrots, and Grapes are just a few.
Reduce Stress
When your body is under a lot of stress it releases a hormone called Cortisol. When your body releases too much cortisol it will cause you to gain weight which can be hard to lose. By reducing stress we reduce the levels of cortisol making it easier to lose weight.
Yoga
Yoga is a great way to lose weight, gain flexibility and stability and reduces stress. Yoga can be practiced at any age and any fitness level. You can find yoga classes near you with a Google search or YouTube for at-home classes.
Eat Less Refined Carbs
A fast and easy way to lose weight is to stop consuming refined carbohydrates. Refined carbs have been stripped of all their fiber, vitamins and essential nutrients. This includes things such as sucrose, high fructose corn syrup, and agave syrup.
Breakfast
Breakfast is the most important meal of the day, but that doesn’t mean eating eggs & bacon or going to McDonald’s every morning. A simple breakfast, such as a bowl of oatmeal which contains soluble fiber can help to curb your appetite and food cravings.
Breathing
There is loads of scientific information on the benefits of deep breathing, but it also helps you to lose some extra weight. Deep breathing provides your body’s cells with oxygen, which helps you absorb nutrients and stimulates your lymphatic system to flush out toxins.
Diet And Exercise
Diet and exercise are great, but what if you’re not motivated to diet or exercise? This happens more often than not, especially when you’re just starting out on your weight loss journey.
Stay motivated to diet, exercise and lose weight by:
- Finding a friend or family member who encourages you to stay active and watch what you’re eating.
- Join a gym or free exercise group in your neighborhood.
- Someone to watch the kids while you go exercise
- Speak to someone who understands the challenges of losing weight.
Final Words:
Losing weight and getting healthy is a process, a process almost everyone is capable of performing. Find a support group to help you diet and exercise. Learn everything you can about the foods you eat and avoid processed foods as much as you can. You are not powerless in this endeavor to lose weight.
