January is Healthy Weight Awareness Month, an opportunity to evaluate our health and make improvements!
Although being underweight can also have serious health risks, Americans as a whole have more issues with being overweight. The National Institutes of Health found that 35 percent of American adults are obese, while an additional 34 percent are overweight.
So, what constitutes being overweight and obese?
According to the National Institute of Diabetes and Digestive and Kidney Diseases, these are the different weight classifications:
- Normal weight: BMI between 18.5-24.9
- Overweight: BMI between 25-29.9
- Obesity: BMI of 30 or higher
Unfortunately, being overweight has a direct negative effect on your health.
The health risks of obesity include:
- High blood pressure
- Type 2 diabetes
- Heart disease
- Sleep apnea
- Kidney disease
- Fatty liver disease
- Pregnancy issues
Looking to prevent or reverse those weight-related health issues?
Only you can take charge of your health and make positive changes, but that doesn’t necessarily mean the changes have to be drastic. Instead, focus on substituting healthier alternatives into your daily routine. A general rule of thumb is that weight loss is about 75 percent diet and 25 percent exercise.
1. Clean it up
An analysis of over 700 weight loss studies found that the most significant results came from eating smart.
There are numerous ways to help you shed pounds, but the challenging part is usually keeping it off. Avoid fad diets and “lose weight quick” schemes, as those are hard to sustain and typically lead to burnout. Instead of looking for a quick fix, commit to making a lifestyle change that will pay off!
10 tips to make your weight loss journey easier:
- Drink coffee or tea to boost your metabolism
- Eat your food slowly to avoid overeating
- Drink a glass of water 30 minutes before a meal
- Steer clear of sugary drinks (soda, Frappuccino, juices, energy drinks, alcohol, etc.)
- Make sleep a priority every night
- Eat clean, whole, unprocessed foods
- Eat soluble fiber like seeds, nuts, beans, etc.
- Have an accountability partner
- Stay busy throughout the day
- Plan out your meals ahead of time
Check out this list of foods that can help you lose weight.
2. Sweat it out
Apart from diet, exercise is the greatest tool for losing weight and maintaining a healthy BMI. In addition to the positive benefits it can have on our weight, exercise is also known to improve our mood, boost our immune system, help us sleep better, and reduce our risk of chronic diseases. Sign us up!
Here are the top exercises that promote weight loss:
- Weight Training
- Interval Training
Not only will you look your best, but you’ll feel your best after incorporating daily exercise and clean eating habits into your life.
If there’s a chance you’re experiencing any of the health risks mentioned above, we encourage you to visit Tulsa ER & Hospital. Our laboratory services give quick results for optimal clarity and treatment options.
Disclaimer: As a service to our readers, Tulsa ER & Hospital and Nutex Health state no content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinicians.
Nutex Health, Inc supports you and your family’s health. You can depend on Tulsa ER & Hospital, or any of our concierge-level, medical facilities to deliver the emergency care you deserve, 24 hours a day, 365 days a year.