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For the last decade or two I've been struggling with overweight. It's been frustrating, and even depressing at times, because I've felt that the person looking back at me in the mirror has been kind of a stranger. It's not been me. Not the real me. Because I've always been lean and strong and fit, and that just hasn't been the case for the last 10-20 years. My overweight hasn't been extreme, but it's definitly not been healty.
Sometimes I've wondered "What the heck happened!?" - and I've tried everything to get back in shape, - but I actually do know what happened: It's been health issues that have prevented me from being active the way I used to, and stress and worries around that have just added to the equation. I've been struggling with fatigue, and also dizziness, and this has made it hard for me to exercise the way I used to. I've also had a few periods where I've been through some difficult times emotionally concerning other areas of my life, and this has also added to the stress, - and it's actually been scientifically proved that stress has a tendency to add to the weight gain, especially around the waist.
I haven't really been obese, but I'm not so tall (I'm 163 cm), so going from being a person who never weighed over 60 kilos up until the age of 40, to then gaining almost 20 kilos extra over a very short time, - was definitly not good for me. I didn't really notice it at first, but going from always having been an active person to suddenly - almost over-night - not being able to do much exercise due to (among other things) fatigue and dizziness (caused by a blow to the head which resulted in Post Concussion Syndrome) - it soon got me into a state of overweight and a negative development healthwise. My BMI (Body Mass Index) has been around 28 (the BMI of obesity is around 30), so I've not been happy with the situation. (You can read more about BMI and obesity on WHO's website.)
I don't want to get too scientific in this article, because my main focus is going to be on what you can actually DO to lose weight in a healthy way, and which is the way I myself am slowly but steadily getting back into shape now. Let's just look at a few facts first to get this topic into perspective and why I find it so important to address it:
According to WHO (World Health Organization, worldwide obesity has nearly tripled since 1975. Let's look at some key facts published on WHO's official website - and I quote:
Until now, obesity continues to be a serious problem and is predicted to reach epidemic levels within a short period of time.
And here's the thing, and the reason why I decided to write an article on this, for you and me both:
One way to prevent this scenario is to make people aware of the risks of being overweight or obese.
So education on this topic is very important, and I've decided to get as much knowledge about it as possible, because I want to help myself and other people to heal from overweight and obesity and get our health - and our lives! - back.
Not to scare you, but here are some diseases that you are putting yourself in risk of if you are carrying a lot of extra pounds:
1. heart disease
Losing weight helps to prevent and control these diseases.
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Let me just make it clear right away:
The quick weight loss methods which have spread like fire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, foods and supplements or pills do not work. If they do, the results are just temporary. It is better to rely on a healthy weight loss option which will provide lifetime results. You have to set realistic goals and not expect to lose a lot of pounds in a short span of time.
Here are some tips on how you can lose those unwanted pounds the healthy way:
1. Do not starve yourself.
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The key to a healthier way of losing weight is: Do not diet. You may seem happy and feel that you are losing those unwanted flabs on your belly and thighs by skipping meals. But remember that this would not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up everyday.
If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So if you
just eat one huge sandwich in one day, it will end up straight to your problem area (i.e. thighs, buttocks, hips).
2. Start your day right.
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Mothers always say that breakfast is the most important meal of the day. Have a healthy meal in the morning to jump-start your metabolism.
Your food intake after you wake up will be used to burn fat all day long.
3. Eat small, healthy meals frequently.
Five small-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent overeating. This will also increase your metabolism and make calories burn faster.
4. Decide on how much weight you want to lose.
Keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life. Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of dieting rules.
5. Drink lots of water.
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Your body needs sufficient water to burn fat and keep your cells hydrated and healthy.
6. Avoid too much sugar.
Plan your meals around lots of fruits and vegetables, some bread, rice or pasta for that carbo fix that you need, plus lean meat and protein-rich foods.
Sweets, sodas and pastries should be once-in-a-while indulgences only.
7. Watch your fat intake.
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Fat is not the culprit to being overweight. You need this to keep your weight at the proper level.
There is such a thing as healthy fats. Olive, peanuts and canola oil have them. Tuna, salmon and mackerel have omega-3 fats which is good for the heart.
Leave your car if you are only going a few blocks from home, take the stairs instead of the elevator, jog, cycle or skate. Use these activities and other home chores if you are too lazy to go to the gym and take exercise classes. Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities. It does not matter how much weight you plan or need to lose. What is important is
that you set realistic goals for yourself.
Go slow. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds.
Eat healthy, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which would result in a new, healthier you.
I also suggest that you take advantage of my other FREE resource on this matter, which is my brand new Year of Activity Calendar 2022. Each month has a beautiful and inspiring picture of people doing some kind of activity and tips on what you could try that month. It's downloadable and printable and completely FREE! Get it now!
I hope you have found this article to be of value to you. If so, please feel free to share it with others and also follow my blog.
Other articles you might like: 12 Ways You Can Get Chic And Fit Like A French Woman Without Even Breaking A Sweat, 8 Reasons Why The French Don't Diet, And Why You Don't Have To Either, and How To Put Togehter A Meal Plan And Eat Your Stress Away