Weight loss is now a major industry in the west and a major focus of many people. The latest figures from the Centers for Disease Control and Prevention report that there has been a dramatic increase in obesity over the last 20 years in the US.

In 2008, only one state (Colorado) had an obesity prevalence of less than 20%. Thirty-two states had a prevalence equal to or greater than 25%; six of these states (Alabama, Mississippi, Oklahoma, South Carolina, Tennessee, and West Virginia) had an obesity prevalence equal to or greater than 30%. We really do have an epidemic of overweight people.

While some offer false hope through ridiculous claims, there is a group of people who seek to educate people on the known ways and means to lose weight sensibly. I’ll add my voice to that body and give you 5 sensible ways to lose weight.

1. Move

Yes, that’s the right move. Movement plays an important role in weight loss. A simple change in the way you live your life can make a difference. For example, park your car in places that require you to walk more. Take the stairs, not the elevator. Walk to the store instead of driving.

2. Limit your portions

Reduce the size of each meal. Put less on your plate, especially when you’re eating out and turn down seconds.

3. Occasionally replace coffee with green tea

Latte, cappuccino, macchiato and mocha: delicious to taste, but they all have a downside. A lot of milk and in that milk there are a lot of calories. Some even come with syrup flavors that add even more calories. So for a nice change, try some green tea. It is drunk without added milk, has a pleasant taste and will help you lose weight.

4. Replace cookies and candy with fruit

I know this can be very difficult for some people, but here’s a tip to help you replace sugar-laden foods with a healthier alternative. Try a variety of fruits until you find one that is sweet to your liking. Pears, grapes, and even some apples are loaded with fructose and therefore sweeter than other fruits. While eating lots of these fruits won’t necessarily help you lose weight, they will provide a sweet alternative to cookies and thus help you form new and healthier eating habits.

5. Go crazy!

Nuts fill you up. They make you feel satisfied. They are an ideal snack and will help you in your weight loss program, although it is better if you can avoid roasted nuts. So there you have it, 5 sensible ways to lose weight.