According to the World Health Organization (WHO), worldwide obesity has nearly doubled since 1980. It is no secret that being obese and overweight is the cause of a whole host of health related issues which contribute to unexpected deaths. What’s disappointing is that obesity and being overweight are entirely preventable.
Benjamin Franklin is quoted to have said: “an ounce of prevention is worth a pound of cure” and this holds true in almost all things, especially in fighting the battle of obesity. Contrary to popular belief, it’s actually so much easier to keep the weight off, than it is to lose weight – and it actually does not cost much. You can lose some weight and stay fit without spending a fortune, you just need to make minor adjustments in your lifestyle.
When you want to stay fit, the first thing you have to do is watch what you eat, and how much you eat. Try to limit or reduce your intake of food that is rich in fat and sugar. Avoid consuming food that is cooked in a lot of fat and choose food that has either been baked or grilled.
As you decrease your fat and sugar consumption, try to increase your consumption of fruit and vegetables, legumes, grains and nuts. As above, try to minimize the use of sugar and fat when preparing your food.
It goes without saying that to stay fit, the energy (calories) you consume should be less than the energy you burn. To do this, you have to pair your food intake with more physical activity. Ideally, adults should engage in a form of exercise at least 150 minutes per week.
Increasing your level of physical activity is quite easy to do. You simply need to incorporate exercise in your daily activities. A simple example is use the stairs instead of taking the elevator to go up or down a few floors in your office. Another simple routine would be to walk to your destination (wherever possible) instead of driving or taking public transport. Spending an hour pulling weeds from the garden is also a form of exercise.
Join a Gym
If you are not the kind of person who will do well exercising on your own, consider joining a gym. By joining a gym, you surround yourself with people who will help you reach your fitness goals. They can provide encouragement and moral support. Gyms and fitness centers have the necessary equipment to help you build muscle (if that’s your goal), and they also offer cardio classes such as Zumba and spinning.
When you join a gym, you will also be able to consult with dieticians and personal trainers who can make sure that you really are eating properly, and they can structure a special workout for you based on your fitness needs and goals.
If you are already on the heavy side and want to go down to a more manageable weight, remember to consult your doctor first before you change your diet, increase your physical activity or join a gym. Your doctor and your trainer will have to work together to make sure that you get the right amount of exercise and the right kind of food so you would lose weight properly.
It will take time – be patient. Remember, however, that once you’ve reached your fitness goals, all your effort and sacrifice will be worth it.
Adam Johnson is a professional blogger that shares tips and advice on fitness and nutrition. He writes for Fitness 19, a leading fitness center with locations nationwide.