Obesity is now referred to as an epidemic in the healthcare community. In fact, it will soon become the leading cause of preventable death in the United States, even before smoking. Obesity leads to an increased risk of type 2 diabetes, high blood pressure, heart disease or stroke, and even cancer. With all these health risks and the overall 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 want to believe, there is no magic solution to losing weight. When the body needs more calories than you are giving it on a given day, it will shed excess fat. It's that simple. Therefore, to lose weight, you need to reduce the number of calories you eat and increase the amount you burn.
There is a wide variety of options to choose from when looking for a weight loss program. They all often spend a lot of time explaining what they should eat, in what quantities, and even at what times or in what combinations. But few of them 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, your metabolism will slow down a bit as you start to eat less. Exercising helps get your metabolism back to an efficient level. Second, as mentioned earlier, exercise burns more calories, so you can lose weight faster and stay motivated in your efforts. Third, exercise actually releases endorphins, the chemicals that keep your mood high.
Exercising doesn't mean spending hours in the gym or getting tired by doing strenuous workouts. In fact, exercise should be something you enjoy doing for you to stick with it in the long run. Start by increasing your overall activity level. Use the stairs whenever possible. When you go shopping, park away from the mall gate. Take a walk in the park or a favorite neighborhood and bring a dog or a friend along to accompany you. Take dance or martial arts classes.
As you become more active in general, you will find that it becomes easier and more natural to switch to regular exercise. What you need to do in the end to reap the regular, noticeable health benefits. You need to get your heart rate up to fat burning level and keep it there for at least 20 minutes, 3 times a week or more. However, if you don't want to go to a gym, there are other options. Videos and DVDs are now available for all types of workouts. That way, you can change your routine whenever you want 'so' you don't get bored with what you're doing. Try a range of aerobics, kickboxing, yoga or just about any activity you want from the comfort of your home.
If you have physical limitations that keep 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 of your body weight. But you still get resistance from the water to strain your muscles. There are even classes and videos that let you exercise in a sitting position.
No matter what type of exercise you choose, it's important to stay motivated and keep it fun. Try getting a group together to hold a social event. Or get a pedometer, a device that tracks how far you've walked, and see how many miles you can walk per week. Have a contest among your friends or family members and give the winner something special (it's not about the food!). Experience exercising something you've been looking forward to, and it will soon become a regular part of your healthier lifestyle.
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