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How to Fight Obesity the Healthy Way

by Confluence
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By: Sheila Olson – Confluence Daily is your daily news source for women in the know.

Statistics suggest that three-fourths of the U.S. population will be overweight or obese by 2020, and 65 percent of people who successfully complete a fad diet will gain all the weight back that they lost. The only way to truly fight obesity is to institute safe and healthy practices that become a part of your daily life for the long term.

Address Mental Health

If you’re dealing with a mental health condition such as depression, make sure you’re addressing it while you’re on a diet. Studies show that depression and obesity feed off of each other, thus prompting a vicious circle. Experts suggest a team approach for treating both issues. For example, work with your doctor to create a diet and exercise plan. Maybe even pull in a nutritionist and personal trainer to help keep you on track. Incorporate a psychologist or psychiatrist to help you deal with feelings of stress, anxiety, and any other factors that are prompting you to be depressed and overweight.

Find an Enjoyable Workout

The key to sticking to a workout is doing something you enjoy. If you don’t mind group fitness and direction, consider joining a gym. If you prefer solitary activities, simple walking or jogging can be effective. Or better yet, set up a home gym. You want to make sure you have the right equipment to execute a full-body workout that incorporates weight/strength training, cardio, core work, and increased flexibility. Some suggestions include: dumbbells, resistance bands, treadmill or elliptical trainer, medicine ball, rowing machine, and ab trainer. In order to keep your home clutter free, try to dedicate a proper space for all of your equipment. If you don’t have a spare room, store items in the garage or basement until they’re ready for use. Just make sure you’re working out in a well-lit and properly ventilated area.

See a Chiropractor

Additional weight can be taxing on the joints, so it’s a good idea to incorporate chiropractic care into your weight-loss journey to help adjust the spine and joints as your center of gravity changes along the way. Furthermore, the less you’re in pain, the more apt you are to keep up with your exercise routine and avoid stress eating.

Eat a Balanced Diet

Eating right is easier said than done, so don’t hesitate to get professional advice from a nutritionist, especially since there’s no such thing as a one-size-fits-all diet. While the basics of a balanced diet don’t change (portion control, regular eating times, choosing healthier alternatives, etc.), everyone has different nutritional needs depending on sex, age, height, weight, health conditions, and goals.

Get Plenty of Rest

Studies indicate that people who don’t sleep enough tend to be overweight because they are awake longer, which provides more opportunities to eat. Also, sleep deprivation makes it more difficult to find the motivation to work out. Make sure you get to bed and wake up regularly on both weekdays and weekends (to the best of your ability) in order to stay focused and on top of your diet and exercise routine.

Reward Yourself

Don’t forget to take some time out to reward yourself in a healthy manner. Buy a new workout ensemble (in a smaller size!) or treat yourself to a healthy meal at a nice restaurant.

When it comes to losing weight, slow and steady wins the race. While you may be impatient to reach your final goal, maintain motivation withmini-milestoness along the way. You’re more apt to keep the weight off if you have to work for it.


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Sheila Olson has been a personal trainer for five years. She believes the best way to achieve physical fitness and good health is to set and tackle small goals. She encourages her clients to stay positive and incorporates mindfulness and practices for reducing negative talk into her sessions. She created FitSheila.com to spread the word about her fitness philosophy.

Confluence Daily is the one place where everything comes together. The one-stop for daily news for women.

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