One-third of adults in the United States are obese and projections for the year 2030 show that number will rise to forty-two percent. Morbid obesity will have doubled by the same year, and eleven percent of the population will be one hundred or more pounds over their ideal body weight. Obesity in America is an epidemic. As a nation, we need to lose weight now!
The Three Steps to Lose Weight Now!
1. Talk to your doctor
If you are overweight or obese and want some changes in your life, then make the commitment to start to lose weight now. Say it out loud! Write it down! Pray it to G-d! Promise it to yourself! Permanent weight loss starts today. Keep in mind that you did not gain weight all at once and that losing weight will take some time if you use a traditional approach. Weight-loss surgery is an option, but other suggestions will probably be come first.
Begin by talking to your doctor. Blood testing and a physical will make apparent any weight-related health issues you might have. Specific concerns or conditions reinforce the decision for weight-loss surgery.
2. Plan to eat healthy, “real” foods
Changes in your diet should be anticipated. An eating plan is far better than some fad diet that might risk your health, especially if you have a lot of weight to lose. A food journal and a support group will also be useful as will a program of exercise. Read about the tools I use: FitDay.com Food and Exercise Planners and Calculators and Overeaters Anonymous.
If you want to eat healthy, you need to plan ahead. A little research on the internet can lead to many healthy recipes that will have the preparation and cooking times. Calorie and fat counts can also be found on the internet.
Print out the recipes you like and use them as a guide when you shop for groceries. Plan ahead for snacks as well. Do your cooking at home and make sure you have plenty of fresh fruits, vegetables, and water. When dining out, follow my tips to Ensure Healthy Eating When Eating Out.
My usual lunch and dinner consists of half as plate of lean wild-caught fish or local pastured fowl, one quarter plate of organic raw fruit, and one quarter plate of raw or lightly cooked organic vegetables. I avoid grains and starches (white potatoes and rice, corn, bread, pasta, etc), legumes, processed foods, and dairy by following a Paleo Diet. Add to that, I do not eat red meat. Check out my healthy Borne Appétit recipe collection on Pinterest.
3. Get moving, get active, GET FIT
Physical fitness prevents the body muscle and organs from slowly wasting away, ensuring fat is lost. There are Plus-Sized Gyms where overweight and obese people can exercise alongside people in similar physical condition. The Centers for Disease Control provides guidelines for daily physical activity. Recommendations for adults are based on the intensity of the activity.
Moderate activities can be done five days per week for thirty minutes each day. More vigorous activities can be done three days per week for twenty minutes each day. Children can perform moderate activities daily for a period of one hour. Always check with your doctor to assess what is safe for your (or your child’s) particular level of fitness.
One way to measure the intensity of an activity is by how well you are able to have a conversation while doing that activity. Moderate activity slightly increases the difficulty, and vigorous activity makes it much more difficult.
Easy as 1-2-3?
While these three steps to lose weight now are simple enough, they are not neccesarily easy.
Eating healthy real foods (and no grains) after obesity surgery and getting active was what finally worked for me. Switching my antidepressant to one that did not cause weight gain also helped. If you are interested in learning more about my story, please read my interview “Weight Loss Hero Behind My Bariatric Life.”
Others have ended obesity with dietary changes and physical activity alone. If you are interested in exploring this option, please checkout Amy “The HealthGal” Hendel’s profile on HealthCentral. While others have used prescription medication to aid weight loss. For more on this approach, checkout David Mendosa’s Profile on HealthCentral.
Living larger than ever,
My Bariatric Life