WHAT IS OBESITY?
Obesity is simply defined as excess body weight for height (BMI greater than or equal to 30). Even though the definition is simple, the complications associated with obesity is not that much simple. Obesity greatly increases risk of morbidity and mortality due to numerous non communicable diseases like type 2 diabetic mellitus, cardiovascular disease, musculoskeletal disorders and some cancers (including endometrial, breast, ovarian, prostate, liver, gallbladder, kidney, and colon). Not only physical well-being, one’s mental and psycho-social well-being also deteriorates due to obesity. According to WHO health records more than 10% of the world population are suffering from health consequences due to obesity. But, fortunately Obesity is preventable.
WHAT ARE CALORIES?
The energy your body gains from the nutrients in the food you eat is measured as calories. The reason for obesity is the energy imbalance between calories consumed and calories burned. If you take more and calories in your diet you also should be active enough to expend the calories. Likewise, the reverse is also true. If you are more active, you should eat more calories.
Other than that, genetic characteristics, age, gender, lifestyle, family habits and culture, sleep, and even where you live and work can be associated with obesity. But no matter what the cause is, being active and choosing healthy foods has health benefits for each and every individual. The choice of healthier food and regular physical activity is the most accessible and affordable way to reduce obesity.
HOW TO MANAGE CALORIES?
If you are planning to loss you weight, Be active at least 150 minutes per week. “Burn the more amount of calories than you eat and drink”. For that you can:
- Limit intake of calories (from total fats and sugars)
- Increase intake of fruit and vegetables, as well as legumes.
- Engage in regular physical activity and be active.
WHAT TO EAT AND HOW TO EAT?
- Pay attention on not only the types of food you take, but also the amounts of food you eat and drink. Choose foods that have a lot of nutrients, but not a lot of calories.
- Limit the intake of foods rich in carbohydrates, especially those that are refined.
- Eat plenty of Vegetables as vegetables are low in calories. On the other hand, it makes your tummy full and avoid you eating more and more snacks. Hence, make sure to consume a serving or two of vegetables at every meal.
- Eat a lot of protein because, protein can reduce appetite and promote fullness. According to previous studies, protein has an ability to reduce the level of hormones that increase hunger. That can automatically reduce the amount of calories you take per a day.
- Make it a habit to take the breakfast. But skipping breakfast does not automatically lead to weight gain. Take snakes between main meals and reduce the amount of food consumed at once during main meals.
- Drink sufficient amount of water. It may promote fullness and helps in burning more calories compared to the individuals who doesn’t drink enough water.
- Do not eat healthy on weekdays and cheat on weekdays. Junk foods and instant foods increase your body weight. Stick on to a healthy diet plan during all the week. Consistency the is key to maintain a healthy body weight. Better to stick with your new healthy diet and lifestyle. Do not try to go back to your old life style on and off.
- Practice mindful eating regularly. Pay full attention during the eating process. Eat slowly, chew thoroughly and taste your meal.
- When you eat this way, it helps to recognize the fullness of your tummy and prevent you getting from overeating which leads to obesity.
- Have a clear idea about the amount of calories in food. Better to track your food intake. Use a journal, online food tracker or app. It will help you to have specific information about how many calories and nutrients you consume.
- Monitor your weight regular basis and encourage weight control behaviors. For that better to have a weight scale at home. Use apps in your smart phone to get and idea about calories loss while doing exercises.
WHAT TYPE OF PHYSICAL ACTIVITIES DO YOU NEED?
First thing is, you should try to be physically active much as you can. You don’t need to spend lot of money joining a gym or hiring a personal trainer. Think about activities that you enjoy. The selection depends on you. As an example, if you like to dance, you can start dancing. If someone likes cycling, he or she can ride a bicycle. Likewise, you can select what you like. But before starting any vigorous physical activity meet your doctor and talk with him regarding your issue. Your doctor will teach you some safety tips or suggest certain types of exercise for you.
Regular exercises help you burn off some extra calories and increase your metabolism. Researchers say that, exercising for at least 30 minutes per day may promote calorie burning.
HOW TO IMPROVE MY MUSCLE MASS?
Usually as a side effect of weight losing, muscle mass gets reduced. To prevent from that, you have to do some resistance training such as weight lifting. It is recommended to engage in strength training at least twice a week.
GET ENOUGH SLEEP AND CONTROL STRESS LEVEL
Sleeping behavior of an individual appears to be a major risk factor for the weight gain. Sleep at least seven hours a night to ensure a healthy life by maintaining your weight. On the other hand, it is important to manage your stress. High stress level induce the secretion of hormones like cortisol which contributes weight regain. Elevated cortisol is also linked with higher amount of belly fat. Stress also triggers the eating behaviors of some individuals.
So, better to engage in things that can combat stress, including exercise, yoga and meditation