Many Americans struggle with being overweight or obese. Obesity significantly increases your risk of post-operative complications. Risks include longer surgeries, hernia formation, wound infections, blood clots and respiratory complications. Below are a few basic tips for reducing your weight.
Lose the Beverages
When people think of diets, they usually think of food. Odds are, the thing you really need to drop is your beverage. Most diets involve calorie reduction of at least 500 calories per day. Simply avoiding your calorie laden beverage may be enough to help you lose weight. Your latte, cocktail, or soda may be all that's standing between you and weight loss. Consider bringing a water bottle to work, drinking an americano instead of a latte or replacing sugar with Splenda.
Venti Caramel Macchiato: 310 calories
Venti Java Chip Frappucino: 600 calories
Austin Beerworks Pils: 159 calories
20 oz Coca-Cola: 240 calories
Big Gulp Soda: 512 calories
16 oz Frozen Margarita: 675 calories
Downsize your portion
We are creatures of habit and difficult to change. You may find it easier to change how much you eat rather than what you eat. If you're diet consists of mostly fast food, a strict diet of fish or chicken and steamed vegetables may not last long enough to become a habit for you. Simply start with smaller portions. Don't get seconds. Leave food on your plate. Only eat one. Cut a smaller piece. Several small changes in your eating habits can add up to effective change.
Being more active is key to your weight loss. While your workout itself may not burn significant calories, the simple act of getting up and moving has numerous postive benefits for you health and metabolism. Make an effort to pursue an activity to elevate your heart rate for more than 30 minutes, at least 3 times per week.