Conquering Obesity

According to the American Heart Association, 74.8 million women and 79.9 million men ages 20 and older are currently overweight or obese. To put these numbers in perspective, this means that a shocking two-thirds of Americans are obese at the present time. These astounding numbers signify that obesity in America is at epidemic proportions. We all know how detrimental obesity is to the physical and emotional health of a person. Therefore, obesity must be conquered. However, how can an average person conquer obesity? 

Take it slow:

Unfortunately, there is no magic pill or instant way to lose weight. To lose weight and keep it off in a healthy manner, you have to move in baby steps adding one aspect at a time until you create a new healthy lifestyle.

Avoid diets:

Diets do not work. If they did, there would not be so many obese people in America. Therefore, avoid them at all costs. In fact, diets have statistically proven to only lead to more weight gain, which produces frustration and ultimately despondency. Instead of dieting, attempt to cut down your caloric intake. To accomplish this, simply pay attention to the amount of calories you are consuming. An easy formula to remember is multiplying your current weight with the number seven. That number is the ideal number of calories for you to consume each day and slowly lose weight. However, if you want to speed up weight loss, take the number you deduced by multiplying your weight by seven and subtract 600 from that number. If you base your caloric intake of the lower number you received from subtracting 600, you will lose weight at a more rapid pace. 

Get informed:

All fats are not created equal when it comes to weight loss. In fact, our bodies need some fats in order to operate properly. Therefore, it is dangerous and counterproductive to eliminate all fats from your diet. Below are a few examples of good fats followed by a list of bad fats:

Good fats:

  • Nuts
  • Seeds
  • Cold-water fish
  • Dark leafy greens

Bad fats:

  • Red meat
  • Whole milk dairy products: This includes ice cream, cheese, butter and sour cream

The above list is not exhaustive. However, it will give you a good idea of the difference between a healthy fat and an unhealthy one.


The science behind losing weight is not that complicated. You have to burn more calories than you consume in order to lose weight. Therefore, starting an exercise regimen is essential when attempting significant weight loss. It is important that you choose an exercise you enjoy. For example, if you hate running, do not make running your exercise of choice. 

Thankfully, there are many programs and classes offered in gyms that present a wide variety of opportunities for those who wish to lose weight. These can include high-impact kick-boxing classes or more mellow yoga sessions. Also, remember to start slow when you begin exercising. If you have not worked out in years, do not expect yourself to push through a three-hour high-intensity workout each day of the week. Instead, gradually build up what you can do each day in order to achieve success. 

Conquering obesity is really more of a mindset than any particular action you take. You must decide you want to change and have the motivation to do what it takes to make that happen. However, it is important to see your doctor before you begin any diet or exercise regimen. This visit will rule out any medical issues you may have that will prevent you from losing weight. The main point to remember is being obese does not mean you are a terrible person it just means you need to treat yourself better physically and emotionally. 

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