Lose Weight and Feel Great: Tips for Fighting Obesity
According to data from the 2013–2014 National Health and Nutrition Examination Survey (NHANES), more than one in three adults are considered obese. Traditionally, a person who is obese has a body mass index (BMI) of 30 or higher. However, BMI is not always an accurate indicator. For instance, Dwayne “The Rock” Johnson has a BMI of 34.3, but considering the bulk of his weight is muscle mass, we wouldn’t label him obese by any means. A better way to determine if a person is obese is by measuring their body fat percentage, which is a bit more technical than a simple math equation. So for the general population, it’s easier to determine obesity using BMI.
There are various health risks associated with obesity:
- Heart disease
- High blood pressure
- Gallbladder disease and gallstones
- Respiratory issues including asthma
- Sleep apnea
The best way to prevent these issues caused by obesity is to lose weight, in particular lose belly fat. Losing weight isn’t easy; it takes a serious commitment to changing your overall lifestyle. Fortunately, it’s something just about anyone can do with the right mindset. Read on for our best suggestions on how to lose weight and feel great.
Establishing a Workout Routine
Inactivity is a huge problem in the United States. Unless your job requires manual labor, there is a good chance you do not get up and move enough. While technological advances and conveniences make it easier than ever to lead a sedentary lifestyle, sitting around all day contributes to serious health problems.
To counter inactivity, you have to dedicate time to exercising. Of course, when you live a busy life, it can be hard to find time to go to the gym. Keeping a supply of workout equipment at home is a great way to ensure you can fit in time for fitness even when your schedule is packed with things to do. You can create your very own home gym with things like kettlebells, resistance bands (you can pick up a set of five for $8.95), and a Swiss ball. These items are affordable and compact, so you can fit them into your budget and home no matter the size. If you can afford to spend a little extra, you can spruce up your home gym by adding rubber flooring and a pull-up bar. In Chicago, a handyman contractor is likely to charge between $157 and $573 for this type of work.
Proper post-workout recovery should also be achieved when establishing your workout routine. If your muscles are sore after a workout, you might benefit from taking CBD oil. CBD can help you get ready for your next workout faster by helping to reduce inflammation that contributes to pain. Before purchasing CBD oil, consult with your doctor, and make sure you read buying guides that list the best brands to choose from.
Cutting Out Excess Fat and Sugar
Nobody wants to go on a diet. Just hearing the word feels restrictive. Instead of downing weight-loss shakes or eating nothing but cabbage soup for a week, you can help cut down your excess body fat by limiting the amount of saturated fat and sugar you consume.
Cutting down on the amount of fat you consume is an easy way to slash your calorie consumption as well because fat has almost three times as many calories per gram as carbohydrates and proteins. However, you don’t want to cut out all fats. Unsaturated fats found in fish, nuts, and fruits like avocados and olives are essential for your body’s functions and can even make you feel more satiated which can help with weight-loss efforts. Instead of cutting out all fats, limit the amount of trans and saturated fats you consume.
Just like fats, not all sugars are bad. However, if you look at food labels, you’ll find that companies find ways to sneak excess sugar into just about everything to make food taste better — and make it a bit more addictive. All those sneaky sugars can add up and really sabotage your weight-loss efforts. So beyond saying”no” to that slice of cake after dinner, start looking at labels and avoid things that contain ingredients like dextrose, brown sugar, cane crystals, cane sugar, corn sweetener, corn syrup, corn syrup solids, crystal dextrose, evaporated cane juice, fructose sweetener, fruit juice concentrates, high-fructose corn syrup, honey, liquid fructose, malt syrup, maple syrup, molasses, pancake syrup, raw sugar, sugar, syrup, and white sugar.
Obesity affects millions of Americans and can lead to serious health risks. Fighting obesity isn’t easy, but it can be done with exercise and diet. To save time, try establishing your own home gym with affordable and effective equipment, and focus on post-workout recovery for more effective workouts. Instead of going on a diet, limit the amount of harmful ingredients you consume. These simple lifestyle changes can help you lose body fat and reduce your chances of developing issues including heart disease, cancer, and diabetes.
ABOUT OUR GUEST BLOGGER:
Sheila Olson has been a personal trainer for five years. She believes the best way to achieve physical fitness and good health is to set and tackle small goals. She encourages her clients to stay positive and incorporates mindfulness and practices for reducing negative talk into her sessions. She created FitSheila.com to spread the word about her fitness philosophy.