What is Overweight and Obesity.
Overweight and obesity are defined as abnormal or excessive fat accumulation that may impair health.
Body mass index (BMI) is a simple index of weight-for-height that is commonly used to classify overweight and obesity in adults. It is defined as a person's weight in kilograms divided by the square of his height in meters (kg/m2).
What is the cause of Overweight and Obesity.
The fundamental cause of obesity and overweight is an energy imbalance between calories consumed and calories expended. Globally, there has been:
1. An increase in intake of energy-dense foods that are high in fat and sugars.
2. An increase in physical inactivity due to the increasingly sedentary nature of many forms of work, changing modes of transportation, and increasing urbanization.
3. Changes in dietary and physical activity patterns.
How to reduce/Prevent Overweight.
Add protein to your diet.
When it comes to weight loss, proteins is the king of nutrients. Your body burns the calories when digesting and metabolising the protein you eat, so a high protein diet can boost metabolism by up to 80-100 calories per day. A high protein diet can you feel full and reduce your appetite, therefore reducing food intake.
Drink plenty of water.
Drinking water before meals may also lead to reduced calorie intake, especially for middle aged and old people. Water is particularly good for weight loss when it replaces other beverages that are high in calories and sugar.
Eat more fruits and vegetables.
Fruits and vegetables are extremely healthy, weight-loss friendly foods. In addition to being high in water nutrients and fiber, they usually have very low energy density. This makes it possible to eat large servings without consuming too many calories.
Spice up your meals .
Chilli peppers and jalapenos contain a compound called capsaicin, which may boost metabolism and increase the burning of fat. Capsaicin may also reduce appetite as well as calorie intake.
Avoid processed foods.
Processed foods are usually high in added sugars, added fats, added fats, added calories. In addition, processed foods are engineered to make you eat as much as possible. They are much more likely to cause addictive-like eating than unprocessed foods.
Drink unsweetened green tea.
Green tea is a natural beverage that is loaded with antioxidants. Drinking green tea is linked with many benefits, such as increased fat burning and weight loss.
Get enough sleep.
Getting enough sleep in incredibly important for weight loss, as well as to prevent future weight gain. Sleep deprived people are up to 55% more likely to become obese, compared to those who get enough sleep. This is because sleep deprivation disrupts the daily fluctuations in appetite hormones, leading to poor appetite regulation.
Add resistance exercises.
Loss of muscle mass is a common side effect of dieing. If you loose alot of muscle, your body will start burning fewer calories than before. By lifting weights regularly, you will be able to prevent this loss in muscle mass.
Do some cardio.
Doing cardio, let it be jogging, running, cycling, power walking or hiking is a great way to burn calories and improve both mental and physical health. Cardio has been shown to improve many risk factors for heart diseases as well as helping to reduce body weight.
Focus on changing your lifestyle.
Dieting is one of those things that almost fails in the long term. People who diet tend to gain more weight over time . Instead of focusing only on losing weight, make it a primary goal to nourish your body with healthy food and nutrients. Eat to become healthier, happier, fitter person, not just to lose weight.
How to reduce/Manage Obesity the easy way.
Drink plenty of water.
Water is known detoxifying agent. It helps to remove all the toxins in the body that might have accumulated leading to weight gain. Drinking plenty of water daily will help you in weight loss journey. At the moment, the recommended amount is 8 glasses in a day. Drink water 30 minutes before and after a meal. Hot water is especially good as it removes and eliminates fat deposits I the body.
Eat more fruits and vegetables.
Fruits and vegetables are also efficient in weight loss. They contain nutrients that also leave you healthier. Ensure that atleast half of the meal you take comprises vegetables. Fruits can be used as a substitute for snack's.
Feast on high fiber foods.
High fiber foods help you feel full throughout the day, even though they contain fewer calories and less fat. They digest slowly , meaning they will keep your blood sugar stable, not fluctuonating like some foods do, and thus making you feel hungry.
Add spices to your tea.
Spices reduce your weight more effectively and naturally. Ginger, cinnamon, cloves, and black pepper are some of the spices you may add your tea.
Take some honey.
Honey will help you lose weight. Stir some honey in a glass of warm water. You may add some lime juice to improve the taste. Take this mixture atleast once a day on an empty stomach. In a few months, you will have lost weight.
Stick to 3 meals a day.
Those people who tend to skip meals, especially breakfast, have a tendency of adding weight. This is because if you skip a meal you tend to eat more calories when you eat the next meal. You will also feel hungrier during the day as compared to people who not skip meals.
Take up regular exercises.
Physical exercise is by far one the best ways to reduce obesity. Home exercise or going to gym will do just fine. Ensure you perform intensive workout for 30-40 minutes in a day at least 5 days a week. With in less time, your weight will decrease and you will be much healthier.
Take some green tea.
Green tea has been shown to be an effective remidy for weight loss. With green tea, you would not even need to take those expensive magic pills that promise you size-8 figure in a day. It works just perfect and no dieting will be required. Simmer the best quality green tea leaves in boiling water fora few minutes. Take the tea at least once in a day and within no time you will lose weight.
Homemade food is the best.
Homemade food is not only nutritious but also made to specific taste and flavours. Most meals made in hotel are full of fats and make you increase weight alot. Eating homemade food will limit you from eating lots of junk.
How to reduce/Manage Severe Obesity the easy way.
Take very low calorie diet in 3 meals a day.
Eat 3 meals a day(breakfast,lunch,and dinner). It's important to remember that dinner does not have to be the largest meal.
Consume heart healthy oils.
Choose foods that are low in Saturated fats, Trans fats, cholesterol, salt(sodium) and added sugars. Look at labels because the first listed items on labels comprise the highest concentrations of ingredients. Control portion sizes, eat the smallest portion that can satisfy hunger and then stop eating.
Drink plenty of water.
Water make up two-thirds of the body and perfoms a plethora of functions, including acting as solvent, carrier of nutrients, temperature regulator and body detoxifier. Maintaining hydration can have a profound influence on our vitality and energy levels, including mental alertness.
Do workout daily.
Regular exercise can prevent and reverse age-related decrease in muscle mass and strength, improve balance, flexibility and endurance, and decrease the risk of falls in the elderly.
Change your diet.
The bulk of food consumltion should consist of fruits, and fat free or low fat milk products. Choose lean meats, poultry, fish, beans, eggs, and nuts (With emphasis on beans and nuts)