Obesity is now being called an epidemic in the health community. In fact, it will soon become the leading cause of preventable death in the United States, even ahead of cigarette smoking. Obesity leads to type 2 diabetes, high blood pressure, heart disease or stroke, and even an increased risk of cancer. With all of these health risks, as well as the general improvement in quality of life that can occur, losing weight is one of the best things you can do for yourself.
No matter what we would like to believe, there is simply no magic solution to losing weight. The body will shed excess fat when it needs more calories to function through the demands you place on it that day than the amount of calories you feed it. It's so simple. So if you want to lose weight, you need to decrease the number of calories you eat and also increase the amount you burn.
There are a variety of options to choose from when looking for a weight loss program. Everyone often spends a lot of time explaining what to eat, in what quantity and even at what time or in what combinations. But few emphasize the importance of exercise—not just for weight loss, but for your overall health and well-being. Exercise is vital when trying to lose weight for several reasons:
First, when you start eating less, your metabolism slows down somewhat. Exercise helps raise your metabolism back to an efficient level. Second, as previously mentioned, exercise burns more calories, so you can lose weight faster and stay motivated in your efforts. Third, exercise actually releases endorphins, chemicals that keep your mood up.
Exercise doesn't have to mean spending hours in the gym or straining through grueling workouts. In fact, to stick with it long term, exercise should be something you enjoy. Start by increasing your activity level overall. Take the stairs when you can. When you go shopping, park further away from the mall door. Go for a walk in a park or in a neighborhood you like and take your dog or friend with you. Take dance or martial arts lessons.
Once you become more active in general, it will be easier and more natural for you to transition to regular exercise. Which you will eventually need to do to get regular, noticeable health benefits. You need to get your heart rate up to fat burning levels and keep it there for at least 20 minutes, 3 times or more per week. However, if you don't want to go to the gym, there are other options. Videos and DVDs are now available for all types of exercise. That way, you can change your routine whenever you want so you don't get bored of what you're doing. Try a range of aerobics, kickboxing, yoga or virtually any activity you want, right in the comfort of your own home.
If you have physical limitations that would prevent you from exercising, you can still find a way to increase your activity level. Water aerobics is a great option for those with joint problems or limited mobility as it relieves the pressure on your body provided by your weight. But you still have resistance to challenge your muscles from the water. There are even lessons and videos that allow you to practice while sitting.
Whatever type of exercise you choose, it's important to stay motivated and have fun. Try getting a group together to make it a social event. Or get a pedometer, a device that tracks how far you walk, and see how many kilometers you can walk in a week. Make it a competition between your friends or family and treat the winner to something special (non-food!). Make exercise something you look forward to, and it will soon become a regular part of your healthier lifestyle.
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