Banish Obesity for Good with These Simple Wellness Tips

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Check out this informative article by Dana Brown of Health Conditions which is chock-full of effective and easy wellness tips.

– By Dana Brown

Obesity is a lifestyle disease that plagues over 1 in 3 Americans. This causes preventable illnesses and health problems, such as type 2 diabetes, gallstones, high blood pressure, and joint weakness. Many people suffering from obesity have tried to lose weight through fad diets and trendy fitness routines only to fall back on old habits. Instead, maintain health for the long term by making wellness-focused changes to your lifestyle.

Find the Best Workout Routine for You

Starting a workout routine can be very hard if you’re struggling with obesity. Verywell Fit emphasizes the importance of finding a workout catered to you instead of joining random fitness programs because you don’t know what else to do. Find a workout that you can enjoy and stick to. Some of the best workouts for obese adults include walking, group exercise classes, and strength training. If any exercise causes pain, try something else. For example, aqua jogging is a good alternative to walking if you have pain in your joints.

Develop a Balanced Diet Plan

Avoiding empty calories is more important than cutting your calorie intake when it comes to losing weight. This means staying away from sugary foods and those containing unhealthy fats. Instead, aim to get a balance of nutrients from each meal you eat. The majority of your calories should come from fresh fruits, veggies, whole grains, legumes, and lean protein. These foods will provide your organs with the nutrients they need to help you fight disease and daily fatigue.

Make Time to Get Restorative Rest

Not getting enough sleep can be a barrier standing between you and your weight loss goals. Studies show that sleeping habits can disrupt the efficacy of weight-reduction programs. When we lack sleep, our bodies are stimulated to increase our appetite unnaturally. Sleep disruption also affects the body’s ability to control blood sugar and cortisol levels. Try to get more than 7 hours of sleep per night to increase your likelihood of successful weight loss.

Take Care of Your Mental Health

Making improvements to your overall wellness includes addressing any mental health issues that you may have. Many studies have found a link between obesity and mental health disorders, including anxiety and depression. According to experts, people tend to use food to self-medicate their emotions. Mental health issues also lead to a decrease in physical activity, which is a common cause of onset obesity. So, it’s important to cut out stress from your life and get help if you’re suffering from a mental disorder.

Ditch the Scale

What if you didn’t have to step on a scale to check your progress? According to Livestrong, avoiding the scale can be a healthier way to measure weight-loss. Scales give us an inaccurate representation of our fitness. They don’t tell us where we’re carrying excess weight or how healthy our bodies actually are. Plus, the numbers on the scale can be disheartening when they’re higher than we expect. Instead, track your progress in other ways.

First, it’s easy to tell you’re losing weight when clothes start fitting better or become baggier. You should take note of compliments made by friends and family, since changes to your body will be more obvious to other people than to you. You’ll also notice significant changes in your energy levels and how your body feels. For example, you’ll feel stronger, be able to walk farther, and feel less pain. You may also notice reduced stress and better quality sleep. These are all signs that you’re progressing on your weight loss journey.

Dealing with obesity through wellness-centered actions will help you get to the root of the problem. By changing up your lifestyle for one that’s healthier and focused on caring for your mind, you can finally keep those pounds off for good. Eventually, these actions will become healthy habits that will keep you feeling good for years to come.

Speedy Gal


I am a very fast walker by nature. I am not sure how I became that way because my mom is a very slow, methodical walker. In contrast, I will fly by people, zigzagging my way through a crowd at a rate that surprises others. My default speed is 3.5 miles per hour, and this is the case whether I am walking from my car to the gym, walking up to the bank teller, strolling through the grocery store, or walking along a sidewalk. What pumps my walk up even more is my energy and impatience. I am constantly moving, even tapping my feet when I am forced to sit in one spot for more than a couple of minutes. There have been occasions in which friends have told me to slow down, but when this happens, I have to make an effort to change the rate at which I walk.

Another thing I do rapidly is eat. I developed this bad habit during medical residency days when I had to adopt an eat-when-you-can, pee-when-you-can, sleep-when-you-can mentality. I became accustomed to shoveling food in my gullet, and the habit has persisted out of necessity. More often than not, I am usually in a major rush when I eat a meal, either because I need to get ready for work, I am at work with a patient waiting, or I am about to drive over to a meeting. Even when I have the opportunity to savor a meal, I still have a tendency to rush through the experience.

It seems incongruous for me to have such habits, because I typically conduct myself in a relatively calm manner. I never rush through projects or plans and always have a blueprint of what I intend to do. As a matter of fact, I hate being rushed when I am concentrating or trying to complete a task. But once a plan is in place, I am quick and efficient and work best that way. That same focus and energy goes into my workouts, when I keep moving from one exercise to another, barely resting. It fits my style, and my body enjoys the constant movement.