Obesity is generally a medical condition in which a person’s weight or body fat levels are too high to be healthy. If a person’s body mass index is high, a doctor will usually indicate that they are obese. Body Mass Index, or BMI in general, is a metric that doctors use to determine if a person’s weight is suitable for their age, gender, and height. They calculate it by multiplying a person’s weight in kilograms by the square of their height in meters. Obesity can affect anyone, be it an adult, a teenager, or a kid. You should never take obesity lightly because it has various repercussions like heart diseases, stroke, cancer, mental health problems, high blood pressure, back pain, sleep apnea, diabetes, and many more.
However, it is not something that you cannot deal with. There are multiple ways to reduce obesity, like consulting a nutritionist, replacing bad fats with good ones, etc.
Consult a nutritionist:
When it comes to losing weight or overcoming obesity, people tend to jump directly into a diet or a workout plan. However, it is not a healthy approach to follow. Consulting a nutritionist should be your priority because they can help you with a plan which your body needs. Nutritionists are professionals who can help you eat healthy in the way that is best for you. Consult one of them to create a meal plan, and to ensure that you get all the vitamins and minerals you need while eating to lose weight.
Replace bad fats with good ones:
Saturated fats are bad fats. They are solid at room temperature and can elevate your blood cholesterol levels. As much as possible, keep these out of your diet. Instead of butter, use olive oil to cook with because it includes healthier fats. Try to substitute chicken and fish for red meats like beef and hog; Fatty fish like salmon, mackerel, and herring are healthy choices. You can choose dairy that is low in fat or fat-free. Unsalted nuts, seeds, soy, and beans are good sources of protein.
Set realistic targets:
One of the best things about losing weight is that even tiny changes can have a big impact on your overall health. A common first goal for reducing obesity is to lose 3 to 5% of your total body weight. For instance, if you weigh 250 pounds, you can set an initial goal of shedding 7.5-12.5 pounds to begin improving your health. Even if you lose just 5% of your body weight, you can lower your chance of getting diabetes and enhance your liver function. The more weight you lose, the better your health will be, but set small, attainable goals to keep yourself motivated.
Make sure you are getting adequate rest:
Obesity can be caused by a lack of sleep in a variety of ways. According to Harvard University’s School of Public Health, those who do not get enough sleep are too tired to exercise. It affects the “calories burned” side of the weight-change equation. Sleep-deprived individuals may consume more calories simply because they are awake for longer periods and have more opportunities to eat. Furthermore, lack of sleep affects the balance of critical hormones that influence hunger, causing people to be hungrier than usual.
Eat Raw and Green leafy Vegetables:
Make your way to the salad bar. Greens and raw vegetables such as carrots, squash, and broccoli are low in calories. But they are abundant in water and slow-digesting fiber, making them filling. It is not just to satisfy your hunger that you should visit the produce department. Researchers discovered that people who eat more salads had greater levels of vitamins E and C, carotenoids, and folate. Which are beneficial for overall health than those who ate fewer salads, in a study of over 18,000 people. People who eat a vegetarian diet weigh 3 to 20% less than meat-eaters, according to studies. According to research from George Washington University School of Medicine, overweight women on a low-fat plant-based diet who were permitted to eat as much as they wanted, lose an average of 12 pounds in 14 weeks. Whereas, people in the control group lost only 8 pounds.
The solution to obesity is not easy, but achievable:
Obesity will require more than merely encouraging everyone to go on a diet to be controlled. According to the World Health Organization, an integrated approach is essential, which includes encouragement of exercise and promotion of good eating habits. Creating regulations that encourage you to eat healthy, low-fat, and high-fiber foods also comes under an integrated approach. Healthcare personals can successfully support people who are trying to reduce weight and prevent others from acquiring weight. Furthermore, increasing your consumption of fruits, veggies, nuts, and whole grains can be of great benefit. Exercise for at least 30 minutes a day, even if it is only mild. Reduce your intake of fatty and sugary food and use vegetable-based oils instead of animal-based fats.