According to data just released in July, 2009, obesity climbed to new highs in 23 states, with Mississippi remaining the fattest state for the 5^th year in a row. Nearly 1/3 of its residents are obese. Three other states topped 30%, and even Colorado, with the lowest rate, has nearly 1 in 5 residents who are obese. No states showed a drop even though US Department of Health and Human Services (HHS) has said that it aims to reduce obesity rates to 15 percent in every state before 2010. It just isn’t happening regardless of what the government is doing to reverse the trends.

It appears diet is the biggest factor in what is becoming America’s #1 health concern. Americans spend about $95 billion a year in expenses directly related to obesity like diabetes, certain types of cancer and heart problems. According to a new study presented at the European Congress on Obesity in May, 2009, increased calories remain the major factor in weight gain over the last 30 years worldwide, but especially in America, where “super size me” seems to be the norm.

Americans on a budget are turning to foods that are calorie dense because they’re typically more filling and less expensive than fresh, more nutritious choices. Inexpensive fast food meals tempt people on the go to eat out instead or preparing healthier meals from scratch. However, you can eat even fast food without consuming huge amounts of calories. Click here for a list of fast food meals that weigh in at less than 500 calories.

Study results showed children are just as active as they were in the 70s but energy intake has risen daily by about 350 calories. Adult activity has increased beyond what was normal in the 70s, but caloric intake has increased, as well, by 500 calories a day. Eliminate those extra calories and weight will return to the averages of the 70s. In fact, if you slash 500 calories a day from your diet, you can lose as much as 1 pound a week.

There are some easy ways to slash 500 calories a day through a combination of exercise and diet. In the long run, you’ll save money and expand your wallet while shrinking your waistline.

(These estimates are based on a person weighing in at 190 lbs)

• Cleaning house for 60 minutes with moderate activity = 246 calories burned, then pass on the fries.

• Gardening for 1 hour burns 430 calories and putting fresh fruit on your pancakes instead of using syrup saves another 100 calories.

• Go swimming for 30 minutes, light to moderate, for 345 calories expended and split a meal with your friend or spouse when dining out.

• Walk the dog for 1 hour (3.0 mph) for 340 calories burned and eat 2 scrambled eggs for breakfast, removing the yolk from 1 and using a nonstick pan for another = 160 calorie savings.

• Do 55 minutes of moderate  exercise like zumba® or an aerobic class at the gym to expend around 500 calories for the day.

• Leisurely bicycle for an hour to burn 345 calories, then order a nonfat latte instead of regular milk and sugar free instead of regular flavor.

For 100 more ways to decrease 100 calories  from your diet click here .

You see how easily you can start burning more and eating less calories every day? The key is to be aware of ways you can begin changing your lifestyle and incorporating fun activity with healthy eating choices that will help you achieve your weight loss goals. It’s healthy, it’s easy, it’s stress-busting and it can make a huge difference in the way you look and feel.

Swimming is among those physical activities that just about anyone can participate in. It’s especially good for those who are elderly as it is easy on the joints, improves flexibility without stressing the muscles, improves breathing and oxygen intake, and burns calories. Swimming is often used for physical therapy and is a good way to stay cooled off during exercise in the hot summer months. Just be sure to add sunscreen if you are using an outdoor pool.

Whether young or old, it’s important to learn to swim properly to get the most advantage, especially if you want to lose weight. Using proper breathing techniques and multiple swim strokes will work various muscles in both the upper and lower body. Outside of fast running, rope jumping and weight training, swimming, even at a moderate pace, burns more calories than other types of exercise.

Water aerobics is another way to burn fat and preserve muscle. The water adds buoyancy, but provides resistance at the same time. Exercising in water reduces the risk of muscle or joint injury and generally improves the range of motion. So, if you have access to a pool, it’s a great way to change up your routine all year around.

For those a little more fit and wanting to pump it up some, water sports can be added for additional fun and health benefits. If you know someone who has a boat, wake boarding and water skiing are two popular summer sports that are perfect for losing weight. Both are a great way to build long lean muscles and condition your entire body. To prevent injury, be sure to stretch first and play around in the water to loosen up the muscles.

Canoeing, kayaking and rafting are among the sports that burn higher amounts of calories, but also strengthen the core, which helps burn off stomach fat. These activities also build up the arms and shoulder muscles, toning and shaping the upper body. Cities that have a river or lake nearby will often have a rowing club, which adds to the fun and commitment.

Summers add a host of exercise options not always available and swimming is one of those that can be a ton of fun, something the family can do together, and safe for everyone once they learn the skill. Take advantage of the sunshine, head to your local watering hole, and swim to get slim.