Basically obesity is when a person has an excessive amount of body fat. Not only does the problem of obesity lie in how a person looks, but it also causes some great health concerns. Obesity can lead to many serious medical conditions including heart disease, stroke, diabetes and high blood pressure.

Levels of body fat in a person are calculated using a formula called BMI or Body Mass Index. If an adult has a BMI of over 30 then they are considered to be obese. If an adult has a BMI of over 40 then they are extremely obese or also known as morbidly obese. The more obese that a person is then the more susceptible they are to serious health conditions.

It is an unfortunate statistic, but one in three Americans is considered to be obese. The number of overweight people is rising all the time due to the huge amount of junk foods available these days and also the lack of exercise. A person can slowly become overweight and then obese before they even realize that they have a problem. When they do realize that they are putting their health at risk with their weight then they may begin to look at weight loss programs to try and lose that excess weight.

As well as heart disease and diabetes, obesity may also cause sleep apnea, snoring, difficulty sleeping, pain in the back and joints, rashes and infections in the creases of the skin, excessive sweating, and get out of breathe easily, fatigue and depression. Any one of these problems can become a real issue for a person and this is when you should seek help to gain control of your weight and ease any of these symptoms. It will not be easy to change your lifestyle and lose weight and you will need to be prepared to make dietary changes and to introduce some physical activity into your life.

Obesity is caused by consuming too many calories in comparison with how many calories burned. The more overweight a person becomes the less physical activity they tend to do and so they are not burning off many of those calories that they are consuming. Lack of exercise and bad diet choices are the leading causes of obesity. Genetic and hormonal influences may also contribute to obesity in some people. When a person is inactive they do not burn off the fat consumed and that fat is then stored in the body.

It is essential to change your eating habits if you are to lose that excess body fat and get back to a healthy weight range. Some tips for changing your eating habits are:

* Stop or limit the amount of fast food you eat.
* Don’t skip breakfast but instead have a nutritional breakfast.
* Don’t eat too much right before bed time.
* Put an end to drinking soft drinks.
* Reduce the portions of the food you eat.
* Drink lots of water.

It is also important to make sure that you get the required amount of sleep every night. When you are not getting enough sleep your hormones can change and increase your appetite leading you to consume more calories during the day.

Introducing exercise into your daily routine can be really difficult to do at first if you are extremely obese. You can start out slowly doing something as simple as going for a 20 minute walk each day and gradually increase that time. As you slowly become fit you can walk faster until you are doing at least 30 minutes of brisk walking each day.

When you feel that you can take on more exercise you may consider joining a gym or taking up a sport that involves cardio exercises to help burn off more fat.

When you have made bad diet and lifestyle choices for a long time it can be difficult to make the change for the better and get your life and your health back on track. Eating unhealthy foods and being inactive is really not worth the health conditions that it can cause so make a decision to change your life and be healthy.

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The presence of fat in your body helps your body store fat, adds insulation for heat, and adds a layer of shock absorption. Your percentage of body fat, which you should have to stand for healthy, should consist of 25 % – 39 % for a male and for a woman it should substitute 18 % – 23 %. If you are a male and have a body index factor above 30 or a woman with a ingredient 25 then you are considered obese.

Your obesity can be measured with the help of the Basal Metabolic Index, or BMI for short. This is calculated by dividing the weight of your body by your total height. If the BMI averages to be over 30 you are considered to be suffering from obesity.

You need to be aware though before you begin that you are not the only lone suffering from this sometimes fatal disease. This dreaded disease has reached an epidemic level in our nation today. That means that at least 1 out of 3 people are obese in our society. Here are some tips that have been proposed by the Department of Human Services since well as the Department of Agriculture which falls into the workaday dietary guidelines for uncut Americans.

1. Fruits – This can be fruits of organ kind including fresh or canned. Although fresh is better due to the natural sugars that it contains

2. Vegetables – These include dark green leafy vegetables such as broccoli and kale among others. Further you should consider adding orange vegetables as well. This includes such things as sweet potato, carrots, and pumpkin among others.

3. Calcium – Drink lots of low fat and fat free milk, but these should be taken in balanced proportion.

4. Cereals and Pasta – You need to go for the whole grain pasta and cereals as these are better for your health as well as weight loss

5. Protein – These encompass such things as lean meat, poultry, and fish among others.

6. Unsaturated fat – Fish, nuts, and vegetables are all good for this combine among others.

7. Salt – You need to limit your total daily intake of vigour. Do not consume more than 2300 grams of salt in a given day. This equals to one teaspoon.

Besides having a balanced diet you need to also be sure to diary plenty of exercise as well. Such things owing to a short brisk walk or running are usually darling useful in helping you lose weight. You can also try some free hand exercises that can be prescribed by your personal trainer if you happen to have one. Also if you drink plenty of water it will help you detoxify your body from any toxins that may combine the body.

Being obese can be a problem for you but if you follow the useful dietary guidelines you will be able to become an ideal weight again.

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Since excess weight puts you at risk for many health problems, you may need to set some weight loss plans to help avoid those risks and prevent disease.

But what should be your long-term goal? And what short-term goals should you set to help you get there? You have a better chance of attaining your goals if you make sure that the weight loss plans that you will use are sensible and reasonable right at the beginning.

Here are some guidelines from the experts in choosing weight loss plans and goals.

1. Be realistic

Most peoples long-term weight loss plans are more ambitious than they have to be.

For example, if you weigh 170 pounds and your long-term plan is to weigh 120, even if you have not weighed 120 since you were 16 and now you are 45, that is not a realistic weight loss goal.

Your body mass index or BMI is a good indicator of whether or not you need to shed of pounds. The ideal BMI range, according to the national Institutes of Health, is between 19 and 24.9. If your BMI is between 25 and 29.9, you are considered overweight. Any number above 30 is in the obesity range.

From this point of view, you will need a sensible weight loss plan that will correspond to the required BMI based on your height, because this is the primary factor that will affect your BMI.

2. Set appropriate objectives

Using a weight loss plan just for vanitys sake is psychologically less helpful than losing weight to improve health.

You have made a big step forward if you decide to undergo a weight loss plan that includes exercise and eating right so that you will feel better and have more energy to do something positive in your life.

3. Focus on doing, not losing

Rather than saying that you are going to lose a pound this week, say how much you are going to exercise this week. This would definitely make up of a sensible weight loss plan.

Keep in mind that your weight within a span of a week is not completely in your control, but your behavior is.

4. Build bit by bit

Short-term weight loss plans should not be pie-in-the-sky. This means that when you have never exercised at all, your best weight loss plan for this week should be based on finding three different one-mile routes that you can walk next week.

5. Keep up the self-encouragement

An all-or-nothing attitude only sets you up to fail. Learn to evaluate your efforts fairly and objectively. If you fall short of some goals, just look ahead to next week. You do not need to have a perfect record.

After all, self-encouragement should definitely be a part of your weight loss plans. Otherwise, you will just fail in the end.

6. Use measurable measures

Saying that you are going to be more positive this week or that you are going to really get serious this week is not a goal that you can measure and should not be a part of your weight loss plan.

This is another reason why you should incorporate exercise on your weight loss plan and focus on it. You should be able to count up the minutes of exercise in order to be successful in your plan.

The bottom line is, people should make weight loss plans that will only remain as it is, just a plan. They have to put it into action by incorporating goals that will motivate them to succeed.

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