Obesity is known as fatness. Itis a worldwide issue to resolve. Though it is a common disorder ,but the real problem is to treat this disease through some easier ways.
Obesity is most common amongst adults but can effect the elderly, teens and even children Obesity is not only a cosmetic concern. It increases your risk for ailments like heart disease ,stroke, hypertension, diabetes, cancers, mentalhealth problems, backpain and more.
Obesity is not an untreated disease.Every obese can overcome his or her obesity if he or she is keen to overcome obesity.
“Ways to overcome obesity “
Simply you can control your obesity by considering working with a professional toward your goal and altering your diet, activity, activity level, lifestyle choice and mainly eating habbits.
“Eating for weight loss “
Eat fewer calories.
You should know how many calories you should take per day. The average goal is 1200 to 1500 kcal per day for women and 1500 to 1700kcal per day for men. Your goal is to burn more cal then you eat. That is the only way to safely and effectively loss your weight naturally. Then, Record what you eat and how many cal you burn per day.
Eat smaller portions .
Try to eat small portions of meal, It means instead of talking three conventional larger meals a day, you should eat smaller portions like 5 to 6 small portions of meal. In this way, you will be less likely to over eat.
Choose foods with low energy density.
Limit calories without losing nutritional value by choosing the healthy food to feel full while eating less. Some food like junk food and sweets have high energy density. That contain a lot of calories in a small portion. You should eat larger servings of low calorie food like fruits and vegetables to limit your calories intake.
Base your meals on fruits, vegetables and whole grains .
As I told you, fruits and vegetables are low in fat and calories and contain a lot of nutrients. Opt for fresh or frozen over canned -canned fruits and veggies can contain lots of salts and additives. Make the bulk of meals with hole grains. Choose whole wheat, bread, rice, pastas, oats and quinoa.
–Avoid white bread and other refined sugars.
Eat a variety of veggies .Dark leafy green vegetables, red and yellow veggies, peas ,beans and starches. Aim to eat 5-9 servings of fruits and veggies daily .
Replace bad fats with good fats .
Bad fats are saturated fats . These are found in red meat, butter, lard and bacon. These are solid at room temperature.And can raise your cholesterol level.Limit this in your diet as much as possible.
-cook with olive oil instead of butter.
-Switch red meat like beaf and pork with poultry and fish.
-Choose low fat or fat free dairy.
-Get protein from unsalted nuts, seed, soya and beans.
Cut out junkfoods and sweets .
Junk food like chips, cookies, soda and other prepackeged items from the snack cotain alot of fat and sugars and quickly add to your calorie count.
Limiting eating takeout or fast food to once a week at most.
And mainly cut down sweets from your diet because they contain a large number of calories per a small portion of sweets.
Limit your alcohol consumption.
Alcohol contain a lot of sugar and extra calories. Other than the health effects of alcohol, consuming it regularly can make it more difficult to loss weight. Limit your self to moderate alcohol intake one glass a day for women and two galss for men.
If you don’t drink alcohol don’t start.
Avoid fad and crash diets.
Any diet that promise immediate weight loss is probably either unhealthy, unrealistic or both. Most fad or crashed diets might help you loss weight quickly, but you are almost guaranteed to put the weight back on. And in the mean time, you might be doing your body harm. The best way to lose the weight is to gradually and consistently to improve your health and keep the weight off.
“Taking Exercise “
When lossing weight, more physical activities increases the number of calories your body uses for energy or burnoff.
The burning of calories through physical activity, combined with reducing the number of calories you eat , create a caloric defict that results in weight loss.
Different exercises for weight loss.
-Walking
-Jogging
-Running
-Cycling
-Weight training
-Interval training
-Swimming
-Yoga
-Pilates
“Collaborate with a nutritionist. “
Nutritionist and dietitians are professionals trained to help you eat healthy in the way that’s best for you. Work with one to create a meal plan ,and to ensure you get all the vitamins and minerals you need while eating to lose weight.
“Get 8 hours of sleep every night. “
When you don’t sleep enough or sleep to much, your body releases a hormone that can effect your appetite and make you crave carbohydrates. Maintain a healthy and consistent sleep as you can.
So it is also necessary to sleep on time and awake early in the morning. Avoid napping during the day. Avoid caffine after 4pm.
“Keep the track of your BMI. “
Body mass index or BMI is defined by comparing your body weight in kg to your height in meters. It’s a usually a body measure of your amount of body fat. A BMI of 18-25 is considered normal, and obesity is classified into ranges of severity.
BMI is categorized as follows:
40 and higher (calss 3obesity)
35- 39 (class 2obesity)
30- 34 (class 1 obesity)
25-29 (Overweight)
18.5-24.9 (Normal to healthy)
Site Title 