The National Weight Control Registry (NWCR) tracks over 10,000 individuals who have lost significant amounts of weight and kept it off for long periods of time. People who don’t adopt the following behaviors are more likely to be overweight or obese. Here are the 5 reasons why you might be fat:
1. You don’t eat breakfast.
According to the NWCR research, 78 percent of people who were successful at losing weight and keeping it off reported regularly eating breakfast every day of the week. Only 4 percent of healthy people never eat breakfast. So here’s the deal: make yourself a healthy breakfast every morning. Choose foods like fresh fruit, smoothies, eggs, coffee (sans cream and sugar), tea, and whole grains.
2. You don’t weigh yourself enough.
75 percent of people who maintain a healthy weight weigh themselves at least once a week. If you’re struggling to get rid of those love handles, then buy a scale and weigh yourself a few times a week. This will help you stick with your health goals and see measurable progress.
3. You watch too much TV.
Here’s one of the biggest reasons why you might be fat: too many hours in front of the television. 62 of people on the NWCR registry watch less than 10 hours of TV per week. Get up off the couch and get some exercise instead.
4. You don’t exercise enough.
Speaking of exercise, 90 percent of healthy folks exercise an average of 1 hour per day. Don’t think you have time for exercise? These tips will make you think otherwise.
5. You don’t eat healthy enough.
This one should be obvious. The biggest reason why most people are fat is because of what they eat. Good healthy habits start with a good diet. Eat more whole, natural, unprocessed foods like these:
Fruits and veggies Nuts and seeds Lean meats and eggs from pasture-raised animals Healthy fats from olive oil, coconut oil, and dark chocolate Whole grains
HOW TO LOSE WEIGHT?
Losing weight is tough. For most people, it requires a change in diet, a change in exercise habits, and a change in attitude. Here’s how you can accomplish all three:
1. Set healthy goals.
If you’re overweight and want to change that, the first step is deciding what your target weight is. Write down your goal and set a date that you want to accomplish that goal by.
2. Start small.
Making major behavior modifications isn’t something that happens overnight. So start with 1-2 things per week and work up from there. Commit to eating 5 servings of vegetables a day and exercising 2 days a week for the first week, then add a little more each week.
3. Track what you eat and how much you exercise.
Now it’s time to start working toward that goal. The best way to stick with your diet and exercise regimen is to track it. There are plenty of websites and apps that allow you to do this. Or you can do it the old fashioned way and keep a written food and exercise journal. Find what works for you and write down what you’ve accomplished every day.
4. Evaluate and adjust.
Every month you should take a look at your goal and see what type of progress you’ve made toward accomplishing it. If you’re not where you want to be, make minor adjustments. Try doing different exercises or cutting back on certain types of foods that you may be eating too much of. Losing weight and keeping it off is a highly personal thing. Find what works for you and stick with it.
