by S.All

Created on: June 19, 2009

The number of overweight people has reached epidemic proportions in the United States. It is also increasing rapidly throughout the world, and the incidence of these people almost doubled from 1990 to 2000. Being overweight increases the risk of developing a number of diseases including: hypertension, insulin resistance, hypercholesterolemia, heart attack, stroke. An overweight person may experience some psychological effects such as loss of self-esteem and depression. With a modern, sedentary lifestyle, it is very easy to put on weight. This article presents 3 basic steps to start losing weight.

1. Visit your doctor.

Many people start a weight loss program without consulting a doctor. It is very important to consult your doctor before starting a weight loss program because they will be able to give you specific information about your body. A visit to your doctor can help you because some diseases can lead to obesity or a tendency to gain weight. These may include hypothyroidism, depression, Cushing`s syndrome, and certain neurological problems that can lead to overeating. Some drugs such as steroids may cause weight gain.

2. Choose a good nutrition plan.

Metabolic rate determines how quickly our body burns calories. Some people have a fast metabolic rate, so they burn calories faster than people with slow metabolic rate. This is why they are able to eat large amounts of food without gaining weight. To start losing fat you should eat low calorie foods, but no less than 1200 calories a day. You should stay away from foods high in simple carbohydrates such as: molasses, honey syrup, pies, cakes, cookies, jellies. Increase your intake of fiber. Carbohydrates are absorbed more slowly when they are part of a high fiber meal. Decrease your fat intake. Fat is high in calories, decreasing fat intake will help you lose weight.

3. Start a good physical activity program.

Physical activity may help you control your weight by using excess calories that would otherwise be stored as fat. To lose weight, experts, recommend that you should do 30-40 minutes of moderate to vigorous intensity physical activity on most days of the week. Physical activity may include structured activities and daily activities. Start slowly and incorporate more physical activity into your daily routine, and gradually increase your work up to 40-60 minutes per day to burn more fat.

Be patient, don't push yourself too hard, or you're just going to spend your energy on something that's not necessarily going to give you immediate and direct benefits.

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