We live in a nation of increasing obesity. Statistics indicate that obesity has doubled since 1980. A 2008 report showed that 1.5 billion adults were clinically obese and more than 45 million children were obese. There are complications related to obesity. Approximately 3 million people die each year from diseases caused or made worse by obesity. These diseases include diabetes, heart disease, and cancer.

Practice prevention: There are many things you can do to control your weight and prevent obesity. It is fundamentally a change in the way of thinking. You must realize that you have a lot of power over your own health. Consider the fact that you can, in part, control how you age and how you can maintain good health throughout your life. Of course illness can happen to any of us. However, you can greatly reduce your risks by living a healthy lifestyle.

Physical Activity: Exercise is a very important part of any healthy lifestyle. Exercise will strengthen your body and start to build muscle. Your metabolism will increase because muscle has a higher metabolic rate than fat. So add some strength training routines to your exercise program. You can incorporate 2-3 strength training routines weekly. Just 15-20 sessions can have a huge impact on your health and physical strength. You will start burning fat and therefore you will lose weight.

Good vs. Bad Fats – There are healthy fats to add to your diet. These include omega fatty acids like those found in fresh fish. Salmon has one of the highest levels of good omega fatty acids. 2-3 servings per week could be very healthy and helpful for weight loss. Research has shown that monounsaturated fats are very effective for weight loss. A good food to add to your diet is avocados. Although not the lowest in calories, avocados are extremely nutritious and high in monosaturated fat. Try adding some avocado to a salad or making a guacamole dip to eat with vegetable sticks like celery and carrots. Other healthy food options for good fats include grass-fed beef and extra virgin olive oil. Olive oil has numerous health benefits. It has been shown to increase the fat burning response in the body and reduce inflammation levels.

Sugar – Sugar is something you definitely want to eliminate from your diet, especially if you are trying to lose weight. When you eat too much sugar, this signals your body to use insulin to start burning it. As a result, your insulin will spike. Anything that is not used will be converted by your body into fat. Try to limit your sugar intake to no more than 10 percent of your daily calorie intake. So, for example, if you eat 1,500 calories a day, sugar should comprise only 150 of those calories. Always be on the lookout for hidden sources of sugar, like those found in sodas and juices.

A healthy breakfast: When you sleep, your metabolism enters a resting state. This is known as “catabolism.” In order to power it up as efficiently as possible, you need to eat a hearty breakfast. Having a protein with breakfast is helpful along with whole grains. A good option for breakfast could be a vegetable omelet with whole wheat bread. Or some oatmeal topped with fresh fruit and a protein bar. And remember to start the day by drinking some fresh, pure water to hydrate your body.

Eating styles: Eating smaller “mini meals” is a very effective way to help you lose weight. It is helpful to eat your meals at regular times. Eating every three hours throughout the day is a good way to keep your body constantly fueled with energy. This will also prevent you from overeating. Many people overeat because they are hungry all day and then binge on a big dinner. The key to maintaining weight is to keep your metabolic rate as high as possible. Skipping meals actually lowers your metabolism.

Reward system: Everyone, from time to time, really needs to reward themselves. If you’re overly regimented in your eating habits and never indulge in a little indulgence now and then, one of two things will happen. Either you’ll end up bingeing or you’ll quit smoking and start going back into your old clothes. It is well known that when you are too restrictive in your diet, you will typically binge within a month and potentially gain even more weight.

Supportive Relationships – Being with like-minded people who take care of themselves will really help you. If you’re with peers who are overweight and have no motivation to get fit, you’ll probably do the same. We tend to reflect those with whom we associate. So if this is your situation, why not look to broaden your horizons and meet new and interesting people? You could join a local gym or meetup group that does walking, hiking, swimming, dancing, etc. This will change your perspective on yourself. Before you know it, you’ll be incorporating new, healthy habits into your own life and on your way to successful weight loss.

Cut out junk food – Overhaul your kitchen and cut out all the unhealthy junk food and processed foods you have. You and your family will benefit by doing so. If you have easy access to junk food, you will most likely eat it. Whenever you feel rushed or upset about something, you will turn to these types of foods. Instead, focus on stocking your pantry with wholesome, wholesome foods. Keep snacks like fresh fruit and sugar-free yogurt in your home.

Water: Water is very important for your good health. You need to stay hydrated. If you find it difficult to drink water, add fresh lemon or lime. Try to drink 4 to 6 glasses of water a day. Drinking water is helpful for weight loss because it keeps you full. An easy way to get your water intake is to bring a few bottles to work to have on hand. This will decrease the temptation to consume sodas or fruit juices that are high in calories and full of sugar. Remember, whenever beginning any dietary or lifestyle change, always consult with a medical professional, especially if you are taking prescription drugs or suffering from any disease or illness.