It is a shocking statistic but over two-thirds of adults nowadays are classed as either overweight or obese.
There are a number of reasons why, but the main two are a lack of exercise and bad diets.
Unfortunately, if you are overweight or obese then you are at a higher risk of developing numerous life threatening conditions including heart disease and diabetes.
So what can you do about it? Is there a way to tackle obesity effortlessly without having to resort to drastic measures?
Lets look at some possible solutions.
#1: Set yourself goals
Before you even think about anything else you need to decide what you want to achieve.
When setting goals for yourself you need to make sure that they are both realistic and achievable.
If you set your sights too high and fail to achieve these goals then this will demotivate you, and potentially lead to you quit your efforts completely.
Did you know that the suggested amount of weight loss per week is only one pound, so expecting to lose 4-5 every week is not realistic.
I would also recommend that you reward yourself for each small goal achieved.
#2: Analyse yourself
How do you know how many calories you should be eating if you don’t know your measurements?
Some people focus purely on the numbers on the scales, but I would also recommend measuring your arms, legs and waist too. Sometimes you will not lose weight, perhaps even gain some but you will be slimmer.
Knowing your measurements will help you to work out your BMR (Basal Metabolic Rate) too. This is the number of calories you need daily to maintain your weight.
There are online calculators you can use to work out your BMR, and once you know it you can then look at what you are eating and try to cut the number of calories you consume.
Rather than estimating your calorie intake I would recommend you try to be as accurate as possible. This is why it is a good idea to keep a food diary.
#3: Workout hard
Exercise is less important than a healthy diet when it comes to weight loss but that does not mean that you should neglect it.
Even if its weight loss benefits are negligible, research has shown that exercise is good for your overall health.
When you exercise though you need to put in a little effort. Simply going through the motions will be of little benefit to you.
I would recommend that you add a little weight training to your workout regime, not just relying on cardio-only workouts.
The reason for this is that the weight training will help to build muscle that in turn will boost your RMR or Resting Metabolic Rate. This means that the more muscle mass you have the higher your metabolism is, resulting in more calories burnt even when resting.
#4: Eat better
Probably the most effective way to lose weight is to eat better.
First you should cut back on the junk and processed foods, this includes white bread.
When foods have been processed much of their nutrients have been removed, instead replaced with sugars and other preservatives.
These types of foods are not satisfying and are quickly digested, resulting in further cravings.
Instead opt for fresh foods like fruits and vegetables, as they are naturally low in calories but are more filling.
You should also look at adding foods rich in both fibre and protein. They are also filling and offer various other benefits.
For instance the fibre is good for digestion, while the protein is good for repairing any damaged muscles post-workout. This will help to speed up recovery times.
#5: Watch those “liquid calories”
Liquid calories are the calories found in drinks.
Soft drinks are the obvious offender but you need to be careful of those drinks that contain added sugars too, for example tea, coffee and hot chocolate.
Even those diet alternatives should be avoided as the artificial sweeteners have also been shown to cause cravings for sugary foods.
The best option is water, as it contains zero calories and can curb your appetite.
It may not be exciting, but you can add a little interest by adding a slice of lemon or another citrus fruit.
#6: Tackle stress
If you lead a stressful life then it will be more difficult for you to lose weight.
The reason for this is that stress leads to your body producing more cortisol, which is the stress hormone that causes food cravings and an inability to burn fat.
A lack of sleep can also result in stress so try to get at least 7 hours of good sleep every night.