The National Health and Nutrition Examination Survey
Diets The National Health and Nutrition Examination Survey (NHANES 1999-2002 survey) determined that approximately 65% of the U.S. adult population was either obese or overweight. Hate Diets This survey also indicated that an estimated 16% of children between the ages of 6 and 19 years are overweight. And, there is no doubt that obesity is on the rise in our country and weight loss is a major issue!That’s why I created this “Guide to Losing Weight” page.
What is the reason for the increasing obesity trend? As most of us know, Americans have fallen victim to a diet high in fat, sugar, and calories (common in fast food restaurants). We typically consume far more calories each day than we need for our lifestyle!
(But oh, these “feel good” foods sure taste good and temporarily soothe our psyches, right?!) This trend is destroying our weight loss goals! But let’s be honest! If we consistently consume more calories than we burn, we will most likely gain a little more weight over time. If you do this, it will be impossible to lose weight.
Hate Diets fitness craze
Ironically, Americans often try one fad diet after another or start an exercise program only to get bored and stop after just a few weeks. We call it a “fitness craze.” Hate Diets Let’s call it a “fitness craze” because one moment we get so excited that we put all our efforts into losing weight and getting in shape… and yet soon enough we give up in the air. Air in defeat? Losing weight is a marathon…not even a sprint!
United Stateshas become a sedentary society… and that is a major contributor to the weight problems many of us have. When you combine the standard American diet with non-stop sitting on your butt, it’s no wonder obesity is increasing and weight loss is decreasing!
Unfortunately, Americans want a quick fix for everything that seems to be wrong in our lives, including weight loss. We want to find some miracle diet or supplement that will magically help us lose weight overnight! But, face it! That is NOT going to happen—at least, not anytime soon! So, for now, we must accept our own responsibility for doing what it takes to lose weight and get in shape! Diets Fad diets may help you initially drop some pounds in a short period of time.
Hate Diets However, most of that is just water weight and is usually gained back (and, then some) just as quickly! If you’re serious about losing weight and keeping it off, then you need to make some serious lifestyle changes!
Diets I recommend a common sense approach to losing weight:
1 Consult your doctor before beginning any exercise or weight loss program.
2 Set realistic goals
3 Develop a healthy plan to help you reach your goals and lose weight (e.g.Volume. Promoting a healthy and balanced diet and regular physical activity)
4 Get started and stick with it! Online Guide to Losing Weight Note: If you find yourself falling behind in your workouts or occasionally violating your diet, don’t be discouraged! Concentrate and repeat the next day!
if you fall behind on your workouts or blow your diet occasionally, do NOT get disheart ened! Merely refocus and start over again the next day! What should you eat? What kind of workouts should you do? First of all, I encourage you to plan your diet based on the USDA’s Food Pyramid. The human body needs foods from every food group! I DO, however, suggest that you keep your intake of processed foods, simple carbohy drates, and saturated fats to a minimum (these are horrible for weigh loss!) Hate Diets.
Simple carbohy drates include sucrose, lactose, maltose, glucose and fructose. These are nutrient-poor products full of “empty calories” that won’t help you lose weight. If you want to avoid carbs, here are the carbs to avoid! . Eat plenty of complex carbohydrates, found in fruits, vegetables, whole grain breads and breakfast cereals. These are good carbohydrates that provide the nutrients necessary for good health.
Consuming excessive amounts of saturated fat over a long period of time has been linked to an increased risk of heart disease and breast, prostate and colon cancer.
Monounsaturated fats are mainly plant derivatives. These fats include peanut oil, canola oil and olive oil.Polyunsaturated fats include some vegetable fats and fats obtained from fish. Polyunsaturated fats include safflower and corn oil.
These provide omega-6 fats. We source omega-3 fats from fish sources. For optimal health, some fat is necessary in your diet.Unsa turated fats are believed to protect the body from certain cancers and heart disease. These fats may also support memory function, protect against other diseases, and help metabolism function properly.
I want to emphasize that you should never completely eliminate a food group from your diet! This could have serious consequences, such as the develop ment of anemia or osteo porosis. Include foods from each food group in your daily diet, but pay attention to portion sizes! To lose weight, it is necessary to reduce calorie consumption.
regular exercise program
In addition to proper nutrition, a regular exercise program can greatly help you lose weight and is essential for overall fitness.Exercise improves your meta bolism and increases the number of calories your body burns daily, which is necessary for losing weight. And regular exercise improves your cardiovascular fitness, flexibility, endurance and balance.
There is no specific “weight loss guide” on how to do it. If you get approval from your doctor or nurse, you should start slowly and do at least 20 minutes of cardio exercise three times a week.Strength training and flexibility exercises are also important. Try different exercises to find the ones you like best. If you enjoy what you do, you are more likely to continue doing it regularly.
I wish you all the best with your weight loss goals!
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