Obesity has been on the rise in recent years, according to statistics and surveys that have been carried out from time to time. This recent trend of increased waistlines has been attributed to excess calorie consumption, change of lifestyle, and a more westernized diet.
Obesity is a medical ailment comprised of various genetic, psycho-social, and environmental factors. Lack of physical activity and a high intake of calorie-rich food may cause obesity. The most significant factor is to distinguish between obesity and weight gain. Here are a few ways to lose weight.
Understand what obesity is
If your body weight is 20% more than it is supposed to be, you are considered obese. Body mass indices (BMIs) between 25 and 29.9 indicate that you are overweight. If your body mass index is above 30, you are obese. However body mass index cannot measure your body fat percentage.
Understand the link between obesity and overall health
If your BMI is over 30 kg/m2 you are at risk of various health issues.
- Respiratory disorders
- Heart problems
- Type 2 Diabetes
- Cerebrovascular diseases (i.e. blood clots, heart attack, diabetes and stroke)
Accept the truth
If you are obese, it is advisable to visit your doctor and discuss a treatment plan. Make sure the plan has sustainable and realistic goals to achieve successful weight loss and control. Surgery may be recommended if the condition is severe.
The first step in combating obesity is accepting the condition. Join support groups or programs to assist you in staying on track. Choose programs that have been proven to be successful and safe.
Make a plan
A well-documented plan is an effective way to fight obesity. By doing this you can track the quantity of calories consumed during the day and understand how to lose them. You can join a gym with a professional trainer, as well. The trainer will assist you in performing the correct exercises while preventing injuries. You can also ask for eating plans from your trainer or nutritionist.
Always set realistic goals and display them where your attention is drawn, such on the computer or near the television.
Exercises for weight loss
Exercise generally has an effect on how the hormones function. Hormones in turn have an effect on the way the body will deal with food. Exercise stabilizes the insulin levels, which are linked to weight gain. To effectively burn calories, incorporate jumps, sprinting, etc. For regular strengthening exercise, push-ups and lunges can be effective. If you are overweight, avoid exercises that will hurt your joints.
Diet for weight loss
To achieve healthy living, eat a very light meal every 2 hours or a heavy meal every 4 hours. Drink water regularly, and avoid sugary, salty, or oily meals.
Eat five servings of garden-fresh vegetables and fruits daily. Fiber found in vegetables and fruits helps in digestion and provides the body with required nutrients. Also, be sure to include protein in your diet. Proteins are known to be the biggest weight reduction stimulant.
Avoid drinking milk and juices before bed
Milk and juice are rich in calories, which require activity for proper burning. Remember, you are required to burn more calories than you consume when your goal is weight loss. When you go to sleep, your body is fairly dormant.
Be on the move
Make physical activity a priority. Don’t stay chained to your work station all day; you can carry out simple physical activity and exercise at work, i.e. standing while on a phone call and making several trips to the toilet. This will assist in your circulation and minimize "flab" accumulation. While at home get errands done that require some form of exercise, i.e. walk to the grocery store.
It's possible that you have never paid attention to how you breathe. Breathing correctly expands your diaphragm during the inhale and pushes it in when during the exhale. This technique is used by yoga trainers. Breathing correctly reduces stress, which will greatly help your weight reduction plan.
According to research, the risk of becoming obese doubles if you don’t get adequate sleep. This risk is prevalent for both children and adults. Inadequate sleep contributes to obesity by causing hormonal changes that increase appetite. Ghrelin is a hormone produced by the body which stimulates appetite as a result of sleep deprivation. Inadequate sleep also causes your body to produce less leptin, a hormone known to suppress appetite.
Regardless of the exercise plan you use to help you reduce your weight, be it swimming, squash, or yoga, be consistent. Your family members will be really supportive when they see your willpower to achieve your plan. Being consistent will work out for you in the long run. Avoid skipping your session, except during planned rest days. Try alternating workouts every few weeks or months for effective weight reduction and increased interest, as well.
Reasons for eating
This is a question that everybody who is overweight or obese needs to ask themselves. Why are you eating? Perhaps you're truly hungry, but many people eat for unhealthy reasons, as well. Some people eat when they are bored, upset, anxious, etc. Once you have this answer, you will be in a better position to fight obesity, because you can address the true problem.
Remember to enjoy your food and consume it slowly, while battling any issues you may have with regard to eating. It is important for an emotional eater to break away from their love-hate association with food.
It is important to cook with healthy ingredients, as well as to cook foods using healthy cooking methods. By understanding healthy cooking, your weight can easily head in the right direction.
Try and use the following methods of cooking.
- Pressure cooking
- Stir frying
Social network influence
Obesity is somehow contagious. If a family or friend group is obese, it is difficult to break the trend. Social circles with unhealthy people can impact you negatively. Encourage healthy habits by inviting friends or family to join you in exercise and healthy meals.
Which diet should you pick?
It is very important to watch out for sugar and fat in your food. Choosing a weight management diet wisely will be effective in this journey. Remember that eating regularly increases your metabolism, but stick to eating healthy meals. Irregular meals cause increased consumption of junk food, resulting in increased calorie intake. Eat healthy foods regularly is the best way to manage weight.
Consume healthy foods that you like and prepare meals at your convenience, but remember to eat smaller portions. This will help you control your weight. Remember that excess food is stored by the body in fat reserves. Observe the eating habits of healthy friends and be mindful of how much you eat.
Strike a balance
Be patient with yourself. Losing weight doesn’t happen overnight. Avoid pushing yourself to the limit, because this will only cause fatigue and exhaustion, as well as reduce your immunity. Incorporate breaks in your workouts. It is fine to treat yourself to a slice of pizza or ice cream occasionally; this will not compromise your weight loss plan, as long as you are mindful of these treats.
Make it a mission
Although it is difficult, keep yourself motivated to fight obesity and get healthy until it’s not a problem for you anymore. Family members and obese friends may insist obesity is not a problem, but you are doing this to achieve good health.