The sixth annual report called F as in Fat: How Obesity Policies are Failing in America, 2009, released by the Trust for America's Health and the Robert Wood Johnson Foundation, has just revealed that obesity has not decreased in a single state. It has increased in 23 states, and in 30 states, more than 30 per cent of children are either overweight or obese.
The states with the most obese people were Mississippi, West Virginia, Alabama and Tennessee, all with more than 30 per cent adult obesity. Colorado has the lowest rate of adult obesity at 18.9 per cent. Mississippi also had the most overweight and obese children, at over 40 per cent, while Minnesota and Utah had the fewest, at less than 25 percent. Childhood obesity rates have more than tripled since 1980.
Here are five weight loss tips to get you on the road to health.
Eat the Best Foods for Weight Loss
Focus on what you can have, not what you can't. It takes time for taste buds to adjust when you are used to eating junk food. But gradually adding a salad a day made from your favorite vegetables, or top quality in-season fruit as a snack, helps you appreciate the food that will make you healthier. Taking the kids berry picking or to a farmer's market to choose their favorite fruit will get them on board, too.
Trick Your Eyes and Your Brain to Eat Less
Choose smaller plates and bowls for your meals. Portion sizes are so large now that people have no idea how little they really should be eating. A portion of meat is the size of your palm and portions of fruits, vegetables and grains are the size of your fist. Using smaller plates allows you to still fill them up, tricks your brain into thinking you're eating more than you really are, and can help with weight loss.
Realize What Exercise Can and Can't Do
Most people overestimate the number of calories they can burn while working out. The average person would have to walk briskly for 90 minutes to burn the 570 calories in a Big Mac. It is very easy to undo the benefits of working out simply by indulging in that post-workout snack. Exercise can help you build muscle and keep weight off in the long run, but most people will only lose weight if they reduce the amount of food they eat.
Try Not to Eat at Night
Many people consume most of their daily calories while munching in the evening while watching television. Eliminating this practice can go a long way toward helping with weight loss, and leads to you being hungry in the morning so you'll eat breakfast.
One way to stop eating in the evening is to reduce the amount of TV you watch and go for a walk instead. Or brush and floss your teeth after dinner to signal that you won't be eating any more that day. Most people won't want to ruin the minty fresh feeling by eating afterward.
Have Protein with Every Meal
Eating protein more frequently during the day helps you feel fuller so you will eat fewer carbohydrates, such as bread and pasta. This will also aid in building muscle, which burns more calories than fat. Make sure you keep portion sizes small as well as low in fat, such as eggs, fish or lean meat. This can also help you eat less overall, since if you have to choose a source of protein with everything, you may be less likely to eat a simple snack.
By choosing the best fruits and vegetables and small amounts of protein, and filling up smaller plates, you can lose weight and body fat while still enjoying the food you eat.
