Obesity is now being called an epidemic in the health community. In fact, it will soon be the leading cause of preventable death in the United States, even before smoking. Obesity also increases the risk of type 2 diabetes, high blood pressure, heart disease or stroke, and cancer. With all of these health risks, along with 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 want to believe, there is no magic bullet for weight loss. The body will shed excess fat when it needs more calories to meet the demands you put on it in a given day than the amount of calories you eat. It is simple. Therefore, to lose weight, you need to decrease the number of calories you consume as well as increase the amount you burn.
There are many options to choose from when looking for a weight loss program. All of them often spend a lot of time explaining what they will eat, in what quantity and even at what time or in what combinations. But some 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 a number of reasons.
First, as you start eating less, your metabolism will slow down somewhat. Exercise helps increase your metabolism to an efficient level. Second, as mentioned, exercise burns more calories so you can lose weight faster and stay motivated in your efforts. Third, exercise actually releases endorphins, chemicals that lift your mood.
Exercise doesn't have to mean spending hours in the gym or working out with grueling workouts. In fact, to maintain it long term, exercise has to be something you enjoy. Start by increasing your activity level overall. Take the stairs when possible. Park in front of the mall door when you go shopping. Go for a walk in the park or your favorite neighborhood and bring along a dog or friend for company. Take dance or martial arts lessons.
Once you become more active in general, it will be easier and more natural to start exercising regularly. 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 a week or more. 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 exercises. This way you can change your routine whenever you want so you don't get bored of what you're doing. Try aerobics, kickboxing, yoga or any activity you want in 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 people with joint problems or limited mobility because it relieves the stress on your body that your weight provides. But you still have resistance from the water to challenge your muscles. There are also classes and videos available that allow you to exercise in a seated position.
Whatever exercise you choose, it's important to stay motivated and have fun doing it. Try to get 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 miles you can walk in a week. Compete against your friends or family members and give the winner something special (non-food related!). Make exercise an experience you look forward to and it will soon become a regular part of your healthy lifestyle.
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