You read about it endlessly in the press and heard a lot about it in the media - America's obesity epidemic. Indeed, the prevalence of obesity and the prevalence of chronic diseases has increased consistently over the past 25 years.

According to data from the Center for Disease Control and Prevention's behavioral risk factor monitoring system from 2009, it was found that the number of obese Americans in certain countries increased by 30% compared to obesity trends from 1985, when the percentage of obesity in the US as a whole stood at 14%. As the average American struggles today, more than ever, to button his pants, researchers have begun to identify the health consequences of excess body fat accumulation.

So how did we really get to this situation? Many of the bad habits we have developed are the result of society allowing us to be lazy and inactive until cooking a meal, climbing the stairs or exercising seems too daunting a challenge for many of us.  

Compared to just five years ago, Americans are burning fewer calories each day. In addition, we eat in a completely different way. We've gotten used to stopping while driving, buying a ready-made meal and grabbing a high-calorie energy snack on the way, just because it's very easy and we're too busy. Finally, we are completely confused and don't really know what to eat and who to consult. Various stars share tips for diets, and labels on certain food products describe the products in a misleading way, which makes the products sound healthy, when in fact they are not, and in short - the whole business is extremely confusing.

And what is the good news?

The solutions to these health problems that threaten our lives are much more accessible than we think. The key to achieving good health includes three steps: eating right, exercising and controlling the stress that prevails in our lives. If you want to achieve these three steps, you will need to make small and simple changes in your lifestyle that do not require much effort.

And for your convenience, here are five rules that will help you get on the fast track to a healthy lifestyle:

1. Avoid consuming irrational foods - review the contents of your pantry and look for products that bear the labels "fat-free" or "sugar-free". Are these products free of sugar or fats even in their original form in nature? If not, they have been adjusted to meet the label requirement, and the adjustment process may very well mean more sugar, more fat, and more refined grains.  

For example, peanut butter is rich in healthy unsaturated fats that increase the feeling of satiety and regulate blood sugar levels. When manufacturers reduce the fat content of peanut butter, they add other ingredients such as corn syrup, sugar and hydrogenated vegetable oils. Peanut butter in its original content does not contain these components, so this product is not a logical product. If you stick to the original peanut butter, for all the fats in it, you will save yourself completely unnecessary additives and ingredients.

2. Do not be tempted by the statements on the packaging - unfortunately, there are no strict regulations regarding the statements that appear on the packaging of the various products, so the various food companies take the liberty of making statements that stretch the truth according to their interests. Because of this, healthy eating requires an informed purchase, which surpasses the various marketing intricacies that stand behind many food products. pay attention! It is extremely essential to turn the packaging on its back and examine the ingredients and the nutritional content of the product. Skip misleading statements on the front of the package and go straight to the source - to the nutrition label on the back.

3. Don't be tempted to devour "healthy" products - frozen yogurt or ice cream? So it's true, frozen yogurt certainly looks healthier, and it does contain fewer calories and fats per serving compared to ice cream, but nevertheless, studies on the subject suggest that choosing relatively healthy options, such as frozen yogurt, may lead to increased overall calorie consumption. The reason for this is that we tend to eat more of products that are considered "healthier" or have a "health aura".

4. Be aware of the effect of the environment on the amount of food you consume - external factors, such as the shape of the food, plates, glasses, the color of the walls, the number of people in the room, the volume of the music and the lighting may have a large effect on the amount of food you load yourself with at a meal. Studies have suggested that diners may consume significantly lower amounts of food if they eat slowly, or use small plates and bowls. Also, what is not in front of the eyes does not enter the head, therefore, store your junk food on the lowest or highest shelves in the pantry. And when the waiter at your favorite restaurant offers you the menu of the last dishes, don't give yourself the chance to look at it.

5. A personal health plan that suits your personal needs - we are all different from each other and therefore, it makes perfect sense that our health plans will also adapt to our specific needs and will not be identical to the health plans of the members. It is important to take into account all factors, such as gender, health status, weight, allergies, medications, type of work and physical activity routine and it is highly recommended to consult a clinical dietitian for an eating plan that is specifically adapted to your personal needs.

The message that should follow you forward is easy and simple: choose whole foods that undergo minimal processing, eat until you feel that you are no longer hungry (and not until you explode...), use smaller plates and limit the consumption of ready-made food to reduce total sodium consumption. If you follow these simple solutions, you will find yourself very quickly on the path to weight loss and health.