Since the 1990s Americans have continuously packed on the weight. Therefore more people are getting heart disease and diabetes. Thousands of Americans between the ages of 25 and 74 participated in the study. The outcome showed that only 10 percent of Americans had low risk scores in all five categories. These totals are extremely valuable because the No. 1 fatal disease in the U.S. and many other countries is heart disease.

It seems that this isn’t just an obstacle for Americans. Obesity rates are also rising in many other countries throughout the world. And this is diabetes, high blood pressure, and Body Mass Index (BMI) to escalate in the wrong direction. Although it seems like everyone is on a diet and trying to eat healthier but there hasn’t been much of a a transformation.

Still, now more than ever people are either exercising, getting surgery, or going on far fetched diets to shed those pounds. Despite these efforts, the waistlines don’t seem to be shrinking but gradually growing.

There are so many temptations when it comes to the world of cuisine. Especially, since we live in such a busy world. We are on the run 24/7 and sometimes the only thing we can get to eat is a fast food combo meal that has as many calories crammed into one oily sack as we should consume all day. Plus there are always those little snacks and soda drinks that sneak past our lips.

It really is true “what you consume in private shows in public.” What makes this even more difficult is that it’s so easy and inexpensive to buy the high in calories food that tastes good but it’s expensive and time consuming to cook your own meals, although this drastically cuts down on your daily fat intake. Here are 5 easy ways to cut down, trim your waistline, and stay in good physical shape.

1. Gulp Water
Drink no less than 64 ounces of water. Water helps clean out your system, keeps your body hydrated, and also helps you rein in you’re eating.

2. Eat Fat Burning Foods
When you’re snacking eat healthy foods. Sample fat burning foods like almonds, grapefruits, oranges, and berries. And also vegetables are generally pretty satisfying, have very little fat, and put you on the trail to healthy eating.

3. Take Additional Steps
Work out when you can. You don’t have to spend hours at the fitness center. Try parking further away from the building, walking to get meals, or even exercising on your lunchtime break. A few extra steps you take will end up saving you calories.

4. Jot down What You Eat
By recording what you eat, you are going to eat a smaller amount. It is a proven fact that if you write down all the stuff you eat, you will eat less. Because when you see what you have consumed in writing, it’s easy to add up the calories, make some changes, and know when to stop eating.

5. Cut out the Soda
I myself am a huge sodaholic but if you can make some minor adjustments you are bound to see results. Just by altering to a diet version of Pepsi, Cola, Mountain Dew, Dr. Pepper or others will cut out a lot of calories. Also if you cut out soda completely, you can lose 15 pounds. It may be hard, but you will see results.

Ninety percent of Americans have no less than one factor leading to heart disease. Even though the statistics aren’t good there are steps that Americans can take to become healthier. These 5 tips can help you shed weight and decrease your risk factors for heart disease.

Diane Johnson earned a bachelor’s degree in Political Science from the University of Utah. She likes to write about the news, politics, college degrees, education online, and the college experience