Healthy Weight Loss

You know how weight loss works: Eat less and move more. But if it were truly that simple, we wouldn't have our current epidemic.

The latest reports from the National Center for Health Statistics show that two-thirds of American adults are overweight or obese, with corresponding health woes ranging from diabetes to heart disease to some forms of cancer.

What's more, we don't all gain weight (or fail to lose it) for the same reasons -- nor do we universally respond to the same fixes. 'There's no one-size-fits-all approach to weight loss,' says John Bagnulo, nutritionist at Kripalu Center for Yoga and Health in Stockbridge, Massachusetts. 'The reasons we carry excess weight depend on our culture, our habits, our genes, and our psyches. Only by examining both the physical and psychological reasons can you find what works for you.'

With that objective in mind, we spoke with several weight-loss experts to identify the most common reasons people struggle with their weight. Find the one that best describes your biggest obstacle and follow the relevant strategies. If you fit more than one category, that's OK; mix and match in whatever way best addresses your needs. Our targeted tips will help you reawaken your body's natural ability to maintain a healthy weight while improving your overall well-being. Use them to clear your hurdles -- and start this summer on a whole new track.

Problem: Not Enough Exercise.
Considering that our bodies are designed to move, most of us spend an awful lot of time sitting -- in the car, behind a desk, on the couch. 'If you sit all day and eat too much, you create a calorie surplus, which leads to weight gain,' says Jillian Michaels, resident trainer on NBC's 'The Biggest Loser' and author of 'Master Your Metabolism.' Working exercise into your routine not only burns calories but also improves mood, energy level, and sleep, all of which can help you maintain a healthy weight.

Solutions
Make a plan: Each Sunday night, strategize ways to build exercise into your week. A recent study found that sedentary college students who set aside time to brainstorm specific ways to get moving exercised more than those who simply focused on why they should exercise.

Start small: If you're just beginning a routine, plan to exercise for 30 minutes, four days a week. And change things up: Take a walk on your lunch hour, do a fitness DVD one morning, and go hiking Sunday afternoon. 'You can gradually build up to four 60-minute workouts per week,' says Michaels. She recommends a combo of cardio (such as swimming, biking, walking, stair-climbing) and strength training that uses your own body weight (such as lunges, squats, push-ups) so you don't need to invest in equipment or a gym membership.

Listen to music: A recent study found that when exercisers listened to up-tempo songs, their endurance improved by 15 percent. What's more, their mood improved, as did their positive feelings about exercise.

Find strength in numbers: 'Lasting lifestyle changes usually require support,' says Sasha Loring, psychotherapist and mindfulness teacher at Duke Integrative Medicine in Durham, North Carolina. To boost your chances of success, enroll in group fitness classes, or exercise with a friend who has similar goals.

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