exercise diet eat food try instead walk

Research claims that a
majority of American adults, which is about 64%, are
overweight or obese. The causes of such high statistics include sedentary
lifestyles; unhealthy, unbalanced diets, as well as poor or no exercise habits.
It has been shown that overweight individuals are more at risk of developing
high blood pressure and heart disease, as well as suffering from a stroke,
diabetes, high cholesterol and certain cancers. Not only does it hurt bodies
and lives, but is also putting a dent in our pockets. There are direct and
indirect costs related to obesity, which include medical costs and lost
productivity. Each year, approximately
$117 billion is spent each year.

In an effort to prevent obesity in adults, the U.S. Department
of Health and Human Services launched an Obesity Prevention campaign that
encourages families to make small changes in their diets and exercise
schedules. Below you will find many suggestions on how to improve your dietary
and exercise habits through small changes in your daily activities.

Changes in diet

When you want to change habits in your diet, you should eat
a healthy diet filled with fruits, vegetables, as well as whole-grain products.
Another thing to do is to pay attention to the portion sizes that you eat. As
an adult, you should avoid tobacco or alcohol because it only slows down your
ability to metabolize your food. You should always remember that when you make
changes in your diet that you should also change your exercise behaviors. Not
only will changing your diet help you to lose weight, but you will also lower
your cholesterol levels and blood pressure.

Diet Tips

1) Eat at least five
servings of fruits and vegetables per day.

2) Choose a diet that is low in saturated fat and cholesterol,
as well as moderate in total fat, salt and sugar.

3) Choose a variety of grains daily. Whole grains are best.

4) Eat a wide variety of foods. Make sure that you include
foods from every food group.

5) Balance the calories you eat with those you burn. A more
active person will need more calories to burn.

6) If you normally drink whole or 2% milk, try fat-free
milk.

7) Substitute your regular dessert with a piece of fruit.

8) Try eating off of a smaller plate and you will feel like
you ate a large portion.

9) Snack on fruits and vegetables instead of chip and junk
food.

10) If you fry your food, try to grill or roast instead.

Changes in Exercise

You can’t prevent obesity by just cutting back on what you
eat or following a healthy diet. You must incorporate exercise with your
dietary changes, in order to burn the calories you need to lose weight and
prevent from gaining excess pounds. It’s OK to start with 15
minutes of extra activity throughout the day. This can be achieved by walking
around the block, playing with the kids, swimming, as well as participating in
any other activity.

Exercise Tips

1) Each weekend, try to spend an hour doing something
physically active, such as gardening, hiking, playing a sport or taking a
fitness class at the local gym

2) If you drive to work, try to walk or bike to your job.

3) When parking at a store, try to park further away so that
you can get in a bit of walking.

4) If you drive the kids to school, if you are close enough,
you can walk to pick them up.

5) Instead of letting the dog out to run about the backyard,
take the dog for a short walk around the neighborhood.

6) Instead of taking the elevator, use the stairs.

7) Instead of ordering your lunch to you, walk to pick up
your lunch.

8) If you are used to watching the kids play, try joining
in.

9) Replace a shopping cart with a shopping basket when
purchasing your groceries.

10)
Start a routine that you will do when you wake up in the morning and again
before you go to bed, such as 25 crunches, 25 jumping jacks or even a few
stretching exercises.