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Almost 108 million Americans were overweight or obese in 1999. Until now, obesity continues to be a serious problem and is predicted to reach epidemic levels by the year 2020.

One way to prevent this scenario is to make people aware of the risks of being overweight or obese.

Here are some diseases that you are putting yourself in risk of if you are carrying a lot of extra pounds:

1. heart disease
2. stroke
3. diabetes
4. cancer
5. arthritis
6. hypertension

Losing weight helps to prevent and control these diseases.

The quick weight loss methods which have spread like fire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, foods and supplement or pills do not work. The results are just temporary even if they do.

It is better to rely on a healthy weight loss option which will provide lifetime results. You have to set realistic goals and not expect to lose a lot of pounds in a short span of time. 

Here are some tips on how you can lose those unwanted pounds the healthy way:

1. Remember, don’t starve yourself.

Thkey to healthy ways of weight loss is: Do not diet.

You will be happy and feel better if you are losing unwanted fat on your nelly or become more and more slim. But this method will not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up everyday.

If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So if you just eat one huge sandwich in one day, it will end up straight to your problem area (i.e. highs, buttocks, hips).

2. Start your day right.

Mothers always say that breakfast is the most important meal of the day. Have a healthy meal in the morning to jump-start your metabolism.

Your food intake after you wake up will be used to burn fat all day long.

3. Eat small, healthy meals frequently.

Five  small-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent over-eating. This will also increase your metabolism and make calories burn faster.

4. Decide on how much weight you want to lose.

Make realistic goals. In the long run, it is not possible for you to lose 40 pounds in 2 weeks and stay in healthy. Keep in mind you want to eat healthy in order to stay healthy for the rest of your life.

Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of dieting rules. 

5. Drink a lot of water.

In order to burn the fat and keep health, your body needs sufficient water.

6. Avoid too much sugar.

Eat more fruits and vegetables, add some breads, rice or pasta for your meals, plus lean meat andprotein rich-food. Sweets, sodas and pastries should be once-in-a-while indulgences only.

7. Watch how much fat you intake.

Fat is not the culprit to being overweight. You need this to keep your weight at the healthy condition.

There is healthy fat which can keep your body health. Canola oil , peanuts, and olive contain them. Tuna, salmon and mackerel have omega-3 fats which is good for the heart. 

8. Exercise.

Try taking a walk if you are only going to a few blocks from home, take the stairs instead of the elevator, ride bicycle sometimes, and go jogging every day. If you don’t want to take exercise classes or go to the GYM, use these activities and other home chores. Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities.

It doesn’t matter how much weight you want to cut off or need to lose. What is important is that you set realistic goals for yourself.

Go slow. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds.

Eat healthy, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which would result to a new, healthier you.