Health problems contributed from weight gain

Excess body weight has been linked to a number of health problems including diabetes, heart disease and even some types of cancer. But how to get rid of those pounds?
Here are a few tips that may help:

1. Be realistic. Many people fail to lose weight or get trapped in the cycle of weight loss and weight gain because they expect too much too fast. Keep in mind that you did not get all those pounds overnight, so do not expect to lose them overnight either. Be patient and do not be too hard on yourself if you miss a workout from time to time or eat more than you should. It is completely normal to have ups and downs while trying to lose weight but it is crucial to stay on track and resist the temptation to return to your old habits.

2. Eat foods you actually like. Losing weight is not about giving up all the foods you like to eat and sticking to a dull, tasteless diet for the rest of your life. On the contrary, it will only prevent you from reaching healthy body weight. The thing is that you are more likely to return to your old eating habits and fail to lose weight if you do not like the chosen diet. Make sure that your dietary plan includes the foods you like to eat but reduce the portions of foods that are loaded with calories.

3. Be physically active. Unfortunately, dieting alone is not enough to get rid of those pounds and keep them off for good. Ideally, you should be physically active at least 30 minutes most days of the week. Keep in mind, however, that you can split those 30 minutes into multiple sessions and that everything helps including climbing the stairs instead of taking an elevator, getting out of the bus one stop earlier, etc.. Also, be sure to pick a workout you enjoy at least a little bit.

4. Watch for the hidden calories. Snacks, soft drinks, "low-fat" foods, coffee, alcohol and similar foods have much more calories than you may think. For example, a glass of juice can contain as many as 150 calories and in order to burn those 150 calories, you need to ride an exercise bicycle for 13 minutes.

5. Stay positive. Losing weight is not an easy job but just think on how much better you will look and feel when you get rid of those pounds. There may be times when you will think it simply is not worth the effort but do not let it get you down. Stay positive and the results will come.