How to Get Stronger & Thinner

According to a report from the Center for Disease Control, "About 60 million adults, or 30 percent of the adult population, are now obese." The Journal of the American Medical Association reported, "In 2007-2008, the prevalence of obesity was 32.2 percent among adult men and 35.5 percent among adult women." If you want to do something about your weight, you can. Discipline and determination are key for anyone wanting to lose weight.

Things You'll Need

• Weights or a gym membership
• Athletic shoes
• Loose, comfortable exercising clothes
• Access to nutritional whole foods
• Log book or journal

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Instructions

Regarding What You Eat

• 1

  Weight yourself. Make a note of your weight, and then begin your program. You needn't worry about setting a timeline to lose a specific amount of weight. Deadlines add unneeded pressure.

• 2

  Shop at stores that sell quality and organic fresh foods. Avoid aisles in the center of the store as much as possible -- that's where all the processed and high-sugar foods are. Purchase items that contain no sugar. Purchase fresh vegetables, with only small amounts of fruit, grains and bread. Eliminate desserts, or begin to view fruit and cheese as a dessert.

• 3

  Shop for healthy vegetables and fresh fruits instead of junk food.

  Eat small amounts of food more often during the day. Snack on celery, string cheese or carrots. Choose fresh salads as often as possible. Read recipes in magazines, books and websites that focus on vegetables.

• 4

  Avoid fast-food establishments and prepackaged foods. These are loaded with fat and calories, too many of which are unhealthy. It's been documented by many organizations that fast food has contributed to the obesity problem. The CDC and U.S. Surgeon General's office have issued reports and papers on obesity and encourage healthier food choices. The Organic Consumer's Association has several articles on the relationship between fast food and poor health.

• 5

  Focus on the good and positive elements in life. Praise yourself. Recognize even the smallest changes. Watch the numbers change in your journal or log. If you remain dedicated, you will lose weight. If you gain a pound or two, forgive yourself and get back to the program.

The Exercise Element

• 6

  Walking or jogging at the beach is healthy exercise.

  Set aside 20 minutes a day several days a week for exercising. Alternately, you can go for longer sessions as long as it is pleasurable. You don't need to hurt yourself.

• 7

  Start slowly. Walk in place or head for a walk around the block or at the park or nearby track. Keep a steady pace. If you are unable to walk, you may need to find a local swimming pool and try water aerobics. Otherwise, walk regularly, gradually going longer distances. Increase speed as you are able, without becoming breathless.

• 8

  Bicycling in the open air has many healthy side effects.

  Bicycle. If you own a bike, don't leave it in the garage. Get out and ride. Start slowly and build the distance. If you have a way to keep track of miles traveled, you might want to log the figures each time you get out. Stationery bicycles are also good for getting the blood circulating and building stamina.

• 9

  Add other forms of exercise as desired, such as rowing, swimming, sailing, running and dancing. Find an exercise that you enjoy. The more often you exercise, the faster the weight comes off, as your body begins to convert fat to muscle.

• 10

  Stretching and other forms of exercise can help trim a body and reduce weight, too.

  Find a book at the library or bookstore that shows good weightlifting exercises. Start gradually with low weights and work all areas of the body. You don't need to become a body builder. Your goal is toning muscle, which also trims the physical form. You will get stronger the more often you work weights into your routines.