No More Excuses

Dear Friend,

Almost 500 million adults in the world are obese and if unaddressed, an estimated 1 billion adults will be obese by 2030.

One way to prevent this scenario is to make people aware of the risks that come along with being overweight or obese.
Here are some diseases that you are putting yourself at risk of if you are carrying a lot of extra pounds:

1. heart disease


2. stroke


3. diabetes


4. cancer


5. arthritis


6. hypertension
Losing weight helps to prevent and control these diseases.
The quick weight loss methods which have spread like fire these days do not provide lasting results. More often than not, these methods, which involve weight loss drinks, foods, 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 yourselfThe key to a healthier way of losing weight is to not diet. You may seem happy and feel that you are losing those unwanted pounds on your belly and thighs by skipping meals. But remember that this only short term. 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 going straight to your problem areas like your thighs, buttocks and hips.


2.  Start your day rightMothers 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 frequentlyFive, small-serving snacks per day is better than three hearty meals. Eating more frequently, and in smaller portions, can prevent overeating. This will also increase your metabolism and make calories burn faster.


4.  Decide on how much weight you want to loseKeep 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 healthy rules.


5.  Drink lots of waterYour body needs enough water to burn fat and keep your cells hydrated and healthy.
6.  Avoid too much sugarPlan your meals around lots of fruits and vegetables, some bread, rice or pasta for that carb 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 intakeFat 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, peanut and canola oil have them. Tuna, salmon and mackerel have omega-3 fats which are good for the heart.  
8.  ExerciseLeave 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’s 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 will result in a new, healthier you.

Sending You Tons of Love and Humongous Hugs,

Tina “You Can Do This” McDermott