Today, seven in 10 Americans are considered overweight or obese. There are a lot of factors that contribute to these numbers, including: environment, genetics and family history, metabolism and habits. If you are overweight or obese, you are at a higher risk of developing serious health conditions, such as heart disease and type 2 diabetes.
While the ways we can achieve and maintain a healthy body weight remains different for every body type, we have some suggestions that may help you out. However, if you have extreme obesity you should consult your doctor to consider other treatment options.
- Reduce portion size: Research has shown that environmental cues can influence our behavior. For instance, larger cups and plate sizes can encourage us to eat and drink more. To prevent overeating, consider scaling back on plate and cup size.
- Reach for a snack: Eat small healthy snacks, such as fruits and nuts, in between meals to keep hunger at bay.
- Opt to eat dinner at home: It’s no secret that portion sizes at restaurants have increased throughout the years. If you do decide to eat out, try splitting a meal with a friend or taking half of it home for later.
- Drink water: Carry a water bottle with you throughout your day and drink up. It is advised that you should drink 8 glasses of water per day to help keep your body healthy and hydrated. However, water is a great weight loss supplement as it cleanses your body and keeps you full. Try drinking water 30 minutes before a meal to control your eating.
- Energy balance: In order to lose weight you have to eat fewer calories and use more calories than you take in. The Dietary Guidelines for Americans is a great tool to help you determine how many calories you may need each day depending on your age, sex and activity level.
- If you are just beginning to roll out your fitness regime try working out 3 to 4 times a week to see the biggest benefits. Each session should last between 30 to 45 minutes. Remember to reserve rest days in between your sessions to allow your body to regenerate.
- Cut screen time: Television, computers and tablets can promote a sedentary lifestyle and increase unhealthy snacking habits. Try decreasing the amount of time you spend using these devices and instead take a walk around the neighborhood.