The rising rates of overweight individuals can be startling with 40% of Americans set to be obese by 2025. With this health epidemic on the rise, it is important to take stock of your diet and exercise routine, and buff it up where needed. Sometimes, when watching what you eat and getting more active don’t work, you may need to consider alternative means of losing weight, such as Laparoscopic sleeve gastrectomy woodlands. However, it is first important to see if you can lose weight and get healthy naturally.

The equation you choose for your weight loss shouldn’t be drastic -; after all, the key here is that this should be a sustainable system, not a crash diet that works at first but then gets tossed. Since healthy weight loss is considered losing no more than two pounds a week (and varies depending on how much weight one has left to lose) that makes for a weekly deficit of only 7000 calories at most. This can be accrued through simple diet changes, such as cutting out 1000 calories a day, but it is healthier and more feasible to make it a balance of diet and exercise (cut out 600 calories a day, say, and burn the other 400). An even smarter option would be to go for gradual weight loss, such as a half pound a week, so you never feel overwhelmed or like you aren’t being allowed to eat what you want. This should be for life, and not just for a few weeks, so find what works for you!

Weight loss is, of course, about more than the numbers. When it comes to your diet, it can work wonders to simply switch out white and starchy foods (that leave you feeling hungry) with rich whole grains, lean meats, and plenty of fruits and vegetables. And don’t think that the only exercise you should get should be pounding away cardio on the treadmill -; lean muscle plays a big role in calorie burn, so don’t ignore the weights!

In some cases, eating right and exercising still doesn’t get the weight off. In this situation, it may be beneficial to look into surgery, such as Laparoscopic sleeve gastrectomy woodlands. This is an important decision to make, and one that shouldn’t be made lightly. Hopefully, through a healthier lifestyle, your weight loss never has to come to that!