I know the pain and frustration of carrying around weight you don’t want and how your body rebels against.
Of all the things that pushed my overall “health age” to older than my chronological age, it is being overweight and obese for the majority of my life.
According to a report by Harvard School of Public Health, people between the age of 18 and 49 average a weight gain of 1-2 pound per year.
That could calculate to an additional 30-60 pounds without major life events (pregnancy) or illness (auto-immune disorders). Obesity has been proven to raise your risk of disease.
Some of these include:
Sleep disorders (insomnia or sleep apnea)
Asthma, snoring, or respiratory problems
Arthritis or chronic pain
Emotional conditions including depression and anxiety
High blood pressure
Heart attack or stroke
Maintaining a fit body weight is the single most important way to have the greatest positive impact on your life and long-term health.
I’m not saying it’s easy. It has never been easy for me.
As hard as it is, as frustrating as it can be, it has to be a priority. By starting small, you can make one change at a time that turns into incredible results.
5 Quick Tips for Healthy Bodyweight
1. Eliminate the big obstacles. For me, it was bread. I knew it was my greatest weakness and the one thing that would be hardest to let go. I started small by limiting my bread habit to once a day.
Over time, I cut one day at a time away until I now allow myself the carbs I love on the weekend only (within reason). If you regularly visit fast food establishments, cut back. If you cook pre-made food every night, alter that with something fresh.
2. Drink more water. This is a huge one. When your body is properly hydrated, every cell is lubricated and works more efficiently. You’re going to see a boost in energy and general alertness.
If you hate water (and so many do), consider infusing it with fruit you enjoy. I primarily use lemon slices but you can use oranges, berries, or mint leaves.
3. Fill at least half your plate with vegetables. In the beginning, I thought this might be harder than it turned out to be. Then I found some amazing recipes that helped me accomplish this goal.
I’ve posted many of them on Daily Superfood Love and I think you’ll love these food swaps that take the place of potatoes and other starchy or sweet junk foods so many of us are addicted to.
4. Move more. This doesn’t have to be painful or frustrating to you. You don’t have to pay for an expensive gym membership or invest in outrageous equipment. There are so many options now that enable you to exercise (at various levels of ability) in the comfort of your own home.
Some routines are as short as five minutes while others are a full half hour. Start slow and be consistent at least three days a week. Work your way up to longer workouts and more intensity as you can.
5. Rest more, stress less. This is probably where most of us fail ourselves every day. Americans are sleep deprived and under incredible levels of stress. Lack of sleep and stress both lead to increased inflammation – and that’s no good for your waistline. Changing how you think about these two areas can have great results to the pounds and your quality of life.