Obesity is now called an epidemic in the healthy community. In fact, it will soon become the leading cause of preventable death in the United States, even before 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 like to believe, there is simply no magic bullet for losing weight. The body will get rid of the extra fat when it needs more calories to work through the demands you place on it on a given day than the amount of calories you feed it. Simply. So, in order to lose weight, you need to reduce the number of calories you eat as well as increase the amount you burn.
There is a huge range of options to choose from when looking for a weight loss program. They often all spend a lot of time explaining what to eat, how much to eat and even when and in what combinations. But few of them stress 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 food, your metabolism will slow down somewhat. Exercise helps raise your metabolic rate to an effective level again, as we mentioned, exercise burns more calories so you can lose weight faster and stay motivated in your efforts.
Working out doesn't have to mean spending hours in the gym or straining through grueling workouts. In fact, for you to stick with it for the long term, exercise needs to be something you enjoy. Start by increasing your overall activity level. Go up the stairs when you can. Park your car away from the mall door when you go shopping. Go for a walk in the park or neighborhood you love and bring a dog or a friend with you. Take lessons in dance or martial arts.
Once you are generally more active, you will find it easier and more natural to move on to regular exercise. Which is what you'll need to do eventually in order to get noticeable regular health benefits. You need to get your heart rate up to a fat burning level and keep it there for at least 20 minutes, 3 or more times a week. However, if you don't want to go to the gym, there are other options. Videos and DVDs on all types of exercises are now available. This way you can change your routine whenever you want so you don't get bored of what you're doing. Try a combination of aerobics, kickboxing, yoga, or pretty much any activity you want from the comfort of your own home.
If you have physical limitations that 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 because it takes the stress off your body that your weight provides. But you still get the resistance to challenge your muscles from the water. There are even lessons and videos available that allow you to work out while sitting.
Whatever type of exercise you choose, it's important to stay motivated and keep the fun. Try to get a group together to make it a social event. Or get a pedometer, a device that keeps track of the distance you walk, and see how many miles you can walk per week. Run a competition among your friends or family members and treat the winner to something special (not about food!). Make the exercise experience something to look forward to, and it will soon become a regular part of your healthy lifestyle.
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