On average, you have 35 billion fat cells in your body (give or take a couple billion) – all ready and programmed to store fat. Excess stored fat came in handy for our ancestors, who had to hunt for their food, gather it from sparsely filled berry bushes, or fight harsh elements to make the earth yield a harvest. But in our modern society of supermarkets and desk jobs, those fat cells have become a detriment.
According to the Centers for Disease Control, during the past 20 years there has been a dramatic increase in obesity in the United States. Currently, two-thirds of all U.S. adults are considered overweight, defined as having a Body Mass Index (BMI) of 30 or more.
Obesity carries with it several health risks. Even a little excess weight adds stress to joints and internal organs. Obesity increases your risk of diabetes, heart disease, gallbladder disease, and stroke and decreases your immune system function.
What to Do
- Burn calories through exercise. Yep, it's the “E-word.” Try for a minimum of 30 minutes daily 45 minutes to 90 minutes is better. Engage in some type of exercise that increases your heart rate to 70 to 80 percent of maximum at least every other day. On the other days, work on strength and flexibility. If you’re not accustomed to exercise, consider water aerobics or walking. Check with your physician before beginning an aerobic program.
- Be fluid conscious. Drink eight glasses of fluids daily. Water and herbal teas are non-fattening and satisfying.
- Eliminate unnecessary calories. People burn calories at different rates (it’s called metabolism). Some people's metabolism is like an eight cylinder car. Other metabolisms are like two-stroke motorcycles. Most doctors suggest women not go any lower than 1200 calories daily, and men stay at 1600 or above. Any fewer calories, and your body will go into starvation mode.
- Pace yourself. You don’t have to calculate your minimum caloric intake. You can judge if you’re getting enough by how much weight you’re losing. Any more than three or four pounds weekly and you’re in starvation mode, which will make your body conserve calories. Optimally, you’ll drop a half a pound to two pounds a week.
- Don’t skip meals. Begin your day with a balanced breakfast. Balanced meals whether it’s three or six a day will keep your blood sugar level more even and boost your ability to burn stored fat. Make lunch your main meal, and go for a light supper. Some people find that they lose weight easily by having their last meal for the day in the mid afternoon. Whatever schedule you choose, it’s better to focus on putting the right kind of foods into your body.
- Eat nutritious, sensible portions. Too often, Americans put taste and convenience ahead of nutrition. It's easier to consume large, high-fat meals when dining at resturants both fast food and sit-down. Make a plan on how to deal with the extra food, (for example, split the meal or take part of it home for later).
- Spice up your life with cayenne. This pepper is said to actually speed up your metabolism. And because it’s spicy, you’ll drink more water which will keep you feeling full longer, which means you’ll eat less. Just don’t eat spicy food with high-fat foods like Cajun burgers or ribs.
- Bring on the bran, and other fiber foods. Fiber is part of nuts, beans, whole grains, fruits, and vegetables. If you don’t think you get enough fiber, consider supplementing with psyllium, oat bran, or barley bran. Increasing your fiber reduces the number of calories your body can absorb. As an added benefit, a high-fiber diet helps lower cholesterol, and reduces the risk of colon cancer. A word of caution: Increase your fiber intake slowly to avoid diarrhea and excess gas.
- Go raw. Consume lots of uncooked fresh fruits and vegetables. Try eating one meal a day with raw foods. Go easy on the following high-calorie fruits: avocadoes, bananas, cherries, figs, grapes, pears, and pineapple.
- Stay whole. Opt for whole grains and complex carbohydrates rich in protein, such as brown rice, sesame seeds, tofu, lentils, whole oats, and whole-grain breads.
- Shun white foods including white flour, salt, white rice, all forms of refined sugar, and even artificial sweeteners. Use of artificial sweeteners usually leads to weight gain not weight loss.
- Avoid anything that stimulates a desire to eat when you’re not hungry. Find out what triggers your craving – such as chewing gum, watching television, or driving past your favorite fast food restaurant then stay away from it.
- Pamper your thyroid. Excess weight usually can’t be blamed on a malfunctioning thyroid. Still, for optimal thyroid function, make sure you're getting enough zinc, iodine, selenium, protein, and the amino acid l-tyrosine. (Food sources of tyrosine include almonds, avocados, bananas, dairy products, lima beans, pumpkin seeds, and sesame seeds.)
Obesity is most often linked to a person's lifestyle. This means that changes in lifestyle even minimal changes can result in slow, steady, and permanent weight loss. |
