How to Lose Weight the Healthy Way

Currently, about 119 million Americans are classified as overweight or obese. Obesity is a serious health problem and is predicted to reach epidemic levels by the year 2020. The United States has the highest rates of obesity in the world.

One of the best ways to prevent obesity is to make people aware of the risks.

Here are just some of the diseases and conditions that obesity puts you at risk for:

1. Heart disease.

2. Stroke.

3. Diabetes.

4. Cancer.

5. Arthritis.

6. Hypertension.

7. Increased cholesterol levels.

8. Obstructive sleep apnea.

9. Depression.

Losing weight helps to prevent and control these diseases.

The quick weight-loss methods which have spread like wildfire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, foods and supplements or pills do not work. If they do, the results are temporary.

It is much better to rely on healthy weight-loss options which will provide lifetime results. You have to set realistic goals and not expect to lose a lot of weight in a short span of time.

Here are some tips on how you can lose those unwanted pounds in a healthy way:

1. Do not starve yourself.

The key to a healthier way of losing weight is: do not diet. Your body does not tolerate having insufficient food to fuel the energy that you use up every day.

If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So if you just eat one huge sandwich in one day, it ends up straight on your problem areas (i.e. your abdomen, thighs, buttocks, and hips).

Your body tends to hang onto the fats and use other forms of energy, such as protein, to fuel it. Your metabolism slows way down in anticipation of starvation.

2. Start your day with breakfast.

Your mother always said that breakfast was the most important meal of the day and she was right. Have a healthy meal in the morning to jumpstart your metabolism. Your food intake after you wake up will be used to burn fat all day long.

3. Eat small, healthy meals frequently throughout the day.

Five small meals throughout the day are better than three heavy meals. Eating more frequently, and in smaller servings, can prevent overeating. This will also increase your metabolism and make calories burn faster.

4. Decide on a realistic goal of how much weight you want to lose.

You must keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in two weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life. Once you have decided on a weight-loss plan or program, stick to it and make sure that you follow your own set of guiding rules.

5. Drink lots of water.

Your body needs sufficient water to burn fat and keep you hydrated and healthy.

6. Avoid too much of the wrong kinds of carbohydrates.

Plan your meals around lots of fruits and vegetables, some bread, brown rice or pasta for that carb fix that you need, plus a lean meat and protein rich foods. Sweets, sodas and pastries should be once in a while indulgences only.

7. Watch your fat intake.

Fat is not the culprit to being overweight. You need this to keep your weight at the proper level. But the calories do add up. There is such a thing as healthy fats. They are called omega-3 essential fatty acids. Olives, peanuts and canola oil, have these healthy fats. Tuna, salmon and mackerel also have these omega-3 fats, which are good for the heart.

8. Exercise.

Leave your car if you are only going a few blocks from home; take the stairs instead of the elevator; jog, cycle or skate. Use these activities and other home chores regularly and you won't even notice that you are shedding pounds.

It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself. Go slowly, if you have already lost five or 6 pounds, take a short break, then try to lose the next 5 pounds.

Eat healthy, drink lots of water, get enough sleep and exercise.

This plan gives you the best opportunity to weight loss. Be gentle with yourself. Remember, it's about progress, not perfection.