Ten Healthy Ways to Lose Weight

Recent statistics have shown that the American population at large is overweight.  A full 2/3 of us fall into this category.  When you consider that America has a population of 300 million people, a quick calculation tells you that 200 million people fall into the overweight category.  It is not wonder that the fitness, exercise and weight loss industry is supposed to be nearly a one trillion dollar industry.  My concern is, however, that many people in an effort to shed the fat are turning to quick weight loss solutions that may damage their health.  We don't really have a good feel for all of the supplements out on the market and what the consequences may be for your health.  The best way to lose weight is to take it slowly and to engage in weight loss methods that are considered healthy.  So what are some healthy ways to lose weight?  Here are 10 for your consideration. 

Fiber is healthy for your heart.  If it can help you lose weight as well it is a huge plus. The good news is that fiber can help you lose weight.  It primarily does so through two different ways.  Fiber rich foods are usually a little bulkier than the average food.  As a result they fill you up faster.  Along with this, foods rich in fiber will keep you fuller for longer.  The fuller you are the less food you will eat.  It goes without saying that the less food you eat the fewer calories that you will consume. 

Beans, fruits, nut, wholegrain breads and pasta, and oatmeal are some great ways to get a little extra fiber into your diet.

Recent studies have shown that a low calorie diet of seafood will help you lose more weight than a simple low calorie diet. The thought is that since they have a high concentration of omega-3 fat that seafood might decrease the growth rate of fat cells and that the certain fish proteins help reduce your body fat. Regardless of these benefits we know that seafood provides high quality protein that is positive for your body.

There was also a study done that suggested the eating fish twice per week reduced the chance of heart attack by a full 36%.

I hate to bad mouth the fine fast food establishments of this country but if you are serious about losing weight then you need to stay out of them.  A consistent diet of fried foods and foods that are high in fat will not aide you in your attempt to drop weight.  It is shocking the number of calories that are consumed through normal meals at fast food restaurants.  If you want to understand the damage that can be done to your body through fast food restaurants then watch the documentary Supersize Me by Morgan Spurlock.  His journey led him to gain 25 pounds in only 30 days. 

Along with avoiding fast food restaurants you should also avoid buffets.  It is common sense that you should stay away from places that you have to waddle out of because you greatly overate. 

There have been conflicting studies on the effect of alcohol on weight gain.  There has been a push in the last number of years to decrease the amount of calories in alcoholic beverages.  They are laden with calories.  It is called a beer belly for a reason. 

The wine industry has attempted to get a label of heart healthy for its product but there is really no proof of this.  Any health benefit from wine would be because of the grapes.  If this is your real concern then go eat a bag of grapes.  Combining it will alcohol will not help you. 

It goes without saying that you need to exercise.  Exercising will not only burn calories but in doing so help you lose weight.  It will also help your heart health.  The benefits of exercise on your health is well known.  I don't need to somehow to defend that.  However, I would recommend that you not perform one type of exercise.  You should not only do cardiovascular exercise but you should do weight training as well.  If you want to use something that will help combine the two you can do some bodyweight exercise circuits. 

It goes without saying that if you want to lose weight you need to cut your calories.  One pound of body weight is comprised of 3500 calories.  So if you want to lose weight it is a matter of simple math at some level.  Cut your calorie intake by somewhere between 250 - 500 each day.  This will provide you with a calorie deficit and cause you to lose weight. 

The fewer calories that you eat will provide a benefit to your body.  The more fat that you are able to shed the better off your health will be. 

Your body is mostly composed of water and as a result it requires a lot of water to keep it functioning the way it was meant to be.  Most individuals do not get nearly enough water during the day.  You should at least get a 1/2 gallon of water each and everyday.  This amount would increase depending on your weight and your activity level during the day.

The consumption of water also has a positive side effect.  It helps keep you filling fuller throughout the day.  If this is the case you will lose more weight. 

I know this sounds odd when you are trying to lose weight.  However, it is best to eat more often throughout the day.  You will need to eat smaller meals though.  You can't eat more often and consume the same number of calories at each meal that you would normally do.  Eating more often keeps you from feeling hungry (and binging) and there is some thought that it may help keep your metabolism higher.

Walking is great for your health and for losing weight.  The more you walk the more calories you burn.  It also gets you off of your backside and away from the television where you may be more likely to reach for a bag of chips or something similar.  Go for a walk with your spouse or your child or a friend.  When you have someone to share the walk you will be surprised at how far you will go.  It also has a plus side for your interpersonal relationships.  You have a greater likelihood in engaging in meaningful conversation while walking.  This will normally not take place in front of a TV.  So not only is walking healthy for your body but it is healthy for your relationships.

Stress is not good for your health.  It has been linked to heart disease and has also been linked to weight gain.  A chemical called Cortisol is released when you are under stress and cortisol has been linked to fat gain (especially visceral fat).   Find ways to reduce your stress.

Involve yourself in a hobby that you can enjoy and lose yourself in.  Get out and do some gardening.  Take up the game of tennis.  Go golfing.  Go fishing.  Find a hobby that helps you remove some of the stress in your life.