How To Lose Weight Naturally

By Rose Hong, MA

Whole Health Medical Center

More Weight Control, Nutrition & Exercise Articles

How To Lose Weight Naturally

According to the latest Gallup-Healthways finding, 63.1% of adults in the U.S. were either overweight or obese in 2009.

The survey found that

59.2% of obese Americans exercised at least one day per week, compared to 69.9% of overweight people, and 73.8% of normal-weight people.

Obese people are less likely than people in every other weight category (overweight, normal weight, underweight) to have eaten five servings of fruits and vegetables on at least three days of the past seven.

Of people with high blood pressure, 46.2% were obese, 31.1% were overweight.

Of people with high cholesterol, 36.8% were obese, 30.1% overweight.

Of people with diabetes, 21.1% were obese, 9.8% overweight.

Of people reporting heart attacks, 6.3% were obese, 4.8% overweight.

Of depressed people, 23.3% were obese, 15.3% overweight.

As these data clearly show, there is a direct correlation between overweight and these serious medical conditions.

If you are tired of trying product after product and still have not lost weight, you are not alone. Losing weight is not an easy task; it is a lifetime commitment. Here are a few simple approaches for you to lose weight naturally and safely.

1. Ask Your Doctor/Nutritionist About Sensible Goals

Your doctor or other health professionals can help you set sensible goals based on a proper weight for your height, build and age. Men and very active women may need up to 2,500 calories daily. Other women and inactive men need only about 2,000 calories daily. A safe plan is to eat 300 to 500 fewer calories a day to lose 1 to 2 pounds a week.

2. Exercise 30 Minutes

Do at least 30 minutes of exercise, like brisk walking, most days of the week. The idea is to use up more calories than you eat. You need to use up the day's calories and some of the calories stored in your body fat.

3. Eat Less Fat and Sugar

Fried foods and fatty desserts can quickly use up a day's calories, and may not provide the other nutrients you need.

4. Diet Plan

Develop a diet with lean meats such as chicken, turkey and fish. Increase the amount of fruits and vegetables you eat as well. Snack throughout the day on 6-8 small meals and 6-8 glasses of water.

5. Reduce meat consumption

Meat itself will put bulk on you. Try not to eat meat with every meal and replace meat with beans, vegetables and fruits.