How Obese and Overweight People Can Reverse Course Before It’s Too Late

from fat to fit naturally

71.6% of American adults are either overweight or obese, and it’s not just a superficial issue or a matter of attractiveness. It’s a real health problem facing the USA.

Obesity has been linked to 60 chronic diseases. About 500,000 Americans die from cancer every year, and about 1/3 of those are linked to excess body weight, poor nutrition and/or physical inactivity.

Obese people pay $1500 more out of pocket health expenses on average and also miss work 56% more often than people who are not obese.

from fat to fit quickly

Avoiding the Downward Spiral that Comes with Weight Gain

In physics, the property or tendency of a moving object to continue moving is known as momentum.

When you gain weight, it becomes even more difficult to lose weight or keep lost weight off. You might stop caring further about what you eat and you may even start to eat more unhealthy food. You may give up on working out completely because you think it will be impossible to reverse the uptick in pounds.

Then, as health problems compound, your medical condition can worsen relatively quickly in a short period of time, or aggravate any problems you might already be experiencing, like sleep apnea or snoring.

This is why it’s so important to turn things around while you still can. The good news is, for most people, you still can!

The Best Place to Start for Weight Loss is by Learning- and Doing

It’s important to understand some key aspects of fitness to succeed regardless of what your current level of exercise is. Understanding basic exercise principles is going to make working out easy and dare I say, fun?

Things that will rapidly accelerate your exercise and weight loss success:

  • Just moving your body alone burns calories, and moving for extended periods of time at increased intensity levels burns more calories.
  • Strength training is not going to make you bigger, it’s going to tone your body and cause you to look slimmer and more athletic.
  • Diet is probably 75% of everything. Counting calories and eating small meals throughout the day which are high in protein, fiber, moderate in fat, and low in sugar are the order of the day. Eating anything you want once or twice a week is good to keep you disciplined yet able to enjoy some culinary freedom.
  • The more different workouts you have in your arsenal, the easier it becomes to work out. Who wants to go to the gym every day? I don’t.

There Are Lots of Great Workouts You Can Do to Beat Obesity and Being Overweight

benefits of running for weight loss and calorie burn

Running is a classic for a reason. The best thing is, you can just set a timer and run for 5 minutes, then the next outing go for 10 minutes, then 15 minutes and so on. You’ll gain confidence as you improve, and you don’t have to worry if you are running fast enough. As long as you’re moving, you’re winning!

Need another reason to run? Running burns calories even after you’re done working out and targets belly fat with a vengeance!

Push-ups, pull-ups, and sit-ups. There’s a reason why the Marines use these exercises for their physical fitness test for all their personnel. If you can do pull-ups, push-ups, sit-ups, and run for miles, you are more likely to be fit for combat. These basic movements are good indicators for a person’s endurance and overall fitness.

High Intensity Interval Training. These workouts are great. They don’t take a long time to complete, but their effectiveness relies on the concept of maximum intensity followed by a period of lesser intense activity, going back and forth for a set number of repetitions or sequences, and the results are tremendous.

My favorite is sprinting. I like to sprint all-out for about 40 or 50 yards, stop, then walk back and do it again 9 more times. By the 3rd or 4th one I’m saying “ok, why did I agree to do this again?”.

And always remember this, a workout doesn’t have to be very long for it to be effective. Just give it your all and be consistent, and great things will follow.