Obesity is the American health crisis. More than one-third of the population is obese. Type the word "obesity" into a search engine and more than 34 million results are offered.
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Start by incorporating these steps into your daily life.
- Start moving. Get out of bed and off the couch. Just start moving. Walk laps around your living room or pace from your bedroom to bathroom. It doesn’t matter what you do as long as you start moving and get active.
- Sleep seven to nine hours per night. Studies have shown a connection between obese people and lack of sleep. Allow time in your schedule for adequate amounts of sleep so your body can rest. When you are exhausted or sleep deprived, your body slows your metabolism as part of the survival instinct. By not sleeping, you are signaling your body to slow down.
- Drink plenty of water. Water fuels the body and aids the digestive process. Any diet or exercise plan should include daily water consumption.
- Cut calories. The primary way to lose weight is to cut calories. Most fad diets, no matter what they suggest you eliminate, are really about lowering your calorie intake.
- Cook at home. Dining out adds more calories and often fat to meals than the same dishes prepared at home. By cooking your own meals, you can control the fat content and the portion size.
- Consult with your doctor. If you are obese, you may have several other health problems including diabetes, joint pain, hypertension, arthritis and sleep apnea. Consult your doctor to determine if these are a concern and to make sure you are healthy enough to start a restricted diet or exercise plan.
- Get the family involved. Taking control of your weight is difficult to do on your own. If your family is also obese or overweight, get them started on the right path with you. Work together to change your eating plan and add activity to your life.
- Exercise regularly. You started moving early on in this process. Now that you have begun steps two through seven, you should be ready to add exercise to your routine. Start slow and build up to exercise twenty to thirty minutes each day. Add cardiovascular activities as well as weight-bearing exercise to reduce fat, build muscle and create a healthier body.
- Find a community group. Many communities have programs to fight obesity. They can be walking challenges, weight loss challenges or nutrition courses. Contact your local health department for information about local offerings. By getting involved in your community, you can find support and motivation to fight obesity.
The fight against obesity cannot be won overnight. By committing to lose weight and get healthy, you will begin the process. Follow these steps and you will be armed against obesity.