How to control your Obesity and stay fit

How to control your Obesity and stay fit?

How to control your Obesity and stay fit?

Imagem de Gerd Altmann por Pixabay

Obesity is increasing rapidly throughout the world. The main reason for obesity is diet and unhealthy lifestyle. Lack of physical activities, watching TV, Sitting on the desk in front of a computer are the major cause of obesity.

According to World Health Organization (WHO) Technical Report on DIET, NUTRITION AND THE PREVENTION OF CHRONIC DISEASES, obesity is becoming a serious problem throughout Asia, Latin America and parts of Africa, despite the widespread presence of undernutrition. In some countries, the prevalence of obesity has doubled or tripled over the past decade. Learn how to control your obesity and stay fit.

Wajeed Masood1 and Kalyan R. Uppaluri2 have mentioned in their Article on National Center for Biotechnology Information that “The majority of chronic diseases like diabetes, hypertension, and heart disease are largely related to obesity which is usually a product of unhealthy lifestyle and poor dietary habits.”

Affiliations
1 Methodist University, Campbell University School of Osteopathic Medicine.
2 Campbell University

Obesity has very negative effects on health. There are two major factors that cause obesity.

  1. Consumption of energy-dense food that is high in fat.
  2. Physical inactivity due to the nature of work, unhealthy lifestyle, or not having enough time for physical activities.

The amount of calories required by a human body differs and depends upon, age, gender, and level of physical activities one involved in.

Healthy weight is important

Maintaining a healthy weight is one and most important thing in your life that will help you maintain your overall health. A healthy weight is necessary to keep a person fit and it prevents many diseases.

If your weight is under control, you will have a flexible life, you can move faster, feel energetic and enjoy your life.

Check your body mass index (BMI) on a regular basis.

Obesity in DNA

Those who receive obesity from their family genes need to consider a very important note. DNA factor is out of their control, but their lifestyle and habits are totally in their control. Moreover, people with a family history of obesity need to be more particular about their positive lifestyle and healthy diet. They need to be physically more active in order to maintain their weight.

Just blaming parents or genes is not going to work, commitment to keep weight in control need more than that.

Factors assist obesity

When you consume calories more than what you use daily basis, it stores in the body in the form of body fat.

Unhealthy eating habits increase the risk of obesity. Some people can not control what they eat. They just want to eat all the time. This habit leads to store more calories than what they use on a daily basis.

This article will benefit both, Obese and Slim people. If you are Obese, this article will motivate to reduce your weight. For Slim bodies, it will help to maintain their slim trim structure. Learn how to control your obesity and stay fit.

Diet and Obesity

Eating too much fast food increases trans fat, so-called unsaturated fat in the body. Food such as butter, oil, fried chicken, burgers, french fries, sugar, starch, and other fried items are rich in unsaturated fat.

Similarly, bakery items such as cakes, pastries, doughnuts, muffins, etc. are common sources of trans fat.

If your diet includes too much-fried food, beware of using hydrogenated vegetable oils which are commonly available in the market. Hydrogenation processes typically used to produce saturated fats and extend the shelf-life of food. A diet high in trans fats can aid in increasing weight, high blood pressure, and higher risk for heart disease.

Aim for a healthy weight

If you want to achieve a healthy weight, you need to work on it. Nobody else can help you by just guiding a right and healthy weight plan.

There are many nutritionists, who can help you with a guide, proper diet and healthy lifestyle planner. But all their plans will not help if you don’t commit to yourself.

If you are determined, you can achieve anything. believe yourself, you can. The first step to achieve your goal is believing in yourself.

One of my friend, who have obesity in his family history, was suffering from Obesity. With his own determination and constant workout, he reduced 32 kg in just four months period. ( Note: He did all this in the supervision of his nutritionist)

Learn how to control your obesity and stay fit.

Reduce food high in saturated fats

As mentioned above, the food rich with saturated fats is the main cause of increasing weight. Such food has low nutrition value but high in trans fat.

Try to reduce every kind of packaged food from your daily meal. Switch to plant-based food, if you think fats are your big concerns.

Control Suger added food

It has been estimated that each additional can or glass of sugar-sweetened drink consumed every day increases the risk of becoming obese by 60%. Technical Report by WHO

Reduce any form of food that has sugar added in it, in the long run, you will see its benefits.

Avoid micronutrient-poor foods

According to a Technical report from WHO, there is convincing evidence that a high intake of energy-dense foods promotes weight gain. These energy-dense foods are not only highly processed but also micronutrient-poor, further diminishing their nutritional value.

Avoid any kind of unhealthy processed food including snacks that are a form of energy-dense and micronutrient-poor food.

Don’t drink fruit juice, eat vegetables and fruit instead

Energy-dilute food, such as vegetable and fruits have high water content. On the contrary, a high intake of sugar in beverages promotes weight gain. The increasing consumption of sugar-sweetened drinks is a serious concern for many governments. It has a bad impact on health and causes obesity.

Drink Infused water

Put a slice of lemon and a slice of cucumber in your water at night, drink it in the morning. You can use this infused water throughout the day. When the water bottle is empty, add more water to the same.

Your water consumption will increase and Infused water will reduce your craving for food.

According to Danielle Hairston-Green, (Ph.D.Program Specialist, Family, and Consumer Sciences), Infused water can help you with weight management.

Limit television viewing

Watching television is the biggest reason for being physically inactive. The amount of time a common person spends watching television is alarming.

It is an addictive habit, gives pleasure, but has a very adverse impact on physical fitness. Sedentary occupations and watching television for a long time promotes obesity.

Avoid watching too much television, go for a walk instead.

Have a daily physical workout plan

You do not necessarily need to join the gym to have a daily workout plan. You can do it at your home or in a park nearby. Daily 30 to 40 minutes of walk will give you enough momentum. With daily walking, you can add some easy physical exercise steps.

Remember, your physical activity will have a vital impact on your energy balance equation that determines body weight.

Your aerobic workout will help you burn body fat faster than you consume. You can walk, jog, run, swim, or just start skipping with rope at home. whatever you do, make sure you are in control of what you can do.

Do not push hard on yourself in the beginning, you will able to do that when you gain full control over your activities.

Use stairs instead of a lift

If your office or home is on the first or second floor, avoid using the lift, use stairs instead. Set a target of 5 floors per day, and you will find a big difference in yourself within a couple of weeks. It helps promote weight loss.

Do not try to using the stairs if you have health challenges. For those who suffer from knee problems, it may increase the risk of a knee injury. Remember, any exercise you do, keep in the moderate state in the beginning. If you have any health issues, consider consulting your physicist.

Keep yourself in good shape and enjoy your life

Remember, when you are in good shape, you will have confidence in yourself. When you are confident, you enjoy your life.

If you want to be physically fit or get rid of obesity, work on it right now. Don’t delay it till tomorrow, because as saying goes, “Tomorrow never comes”. An action that is postponed until a future day is often never accomplished.

Reduce your obesity, be physically active and enjoy a healthy and happier life.

Share with others

Encouraging others will help you in return, it will motivate to keep your commitment to yourself.

If you like the article, please share with others too, so they also know how to control Obesity and stay fit.

Disclaimer: The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

About the author

Zuber Palawkar

Zuber Palawkar

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14 Comments

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  • Thanks Zuber, really nice & informative.
    I have finally decided to do something about my weight ……….. as always when I read such articles.

    • Thank you so much, Rashed, for your valuable inputs. I am glad my article inspired you to act. Your commitment to yourself will help you achieve your target. I wish you the best. Please keep visiting this site to see the most recent updates on different topics that may interest you.

  • Great way to lose that weight ! You have to dedicated and softer only a few days you will not see great results but choosing the foods becomes very easy! Smiliar the case with workout too!

    Thanks Zuber

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