Obesity is no laughing matter and can cause serious health problems including heart disease, diabetes, and depression. However, there are some simple tips to prevent obesity.
One of the best ways to prevent obesity is to never skip a meal, least of all breakfast. If you skip breakfast, you will tend to overeat and consequently put on weight later.
Control portion sizes. Rather than eat large meals at infrequent intervals, eat small meals at regular intervals, so you are never starving.
Don’t take recourse to fad diets because they are not sustainable. Eat balanced meals that are low on calories and high on nutrients. Include all food types in the meal, from fruits and vegetables to whole-grain foods.
Steer clear of carbonated drinks, empty calories, and junk food. Drink enough water, eight glasses a day. Eat lots of high-fiber food because it has fewer calories, and hardly any fat. Digestion of fiber-rich food is slow, and your blood sugar level is balanced. You won’t feel hungry often if you eat fiber-rich food.
When you eat out, you can easily choose healthier options. Gorge on salads or soups and go slow on the main course or dessert.
Get adequate protein because you don’t want to lose muscle. Eat soy, a protein bar or peanuts. But don’t overdo the protein bit, as it could put you at risk for kidney related problems.
Don’t binge – there are situations when eating becomes a replacement for anger, sadness or extreme joy. Also, identify your triggers, and keep track of what you eat or how much you eat under certain situations. Don’t eat while watching a game on television, for instance.
Get regular exercise.
Exercising moderately for at least 30 minutes every day will keep those calories at bay. You could take up a fun form of exercises such as Zumba or dancing.
Having a partner for exercise helps because it brings in a sense of motivation and accountability. You can exchange notes and push each other to achieve your targets.
Keep track of your weight, so you detect how much weight you have gained early on, and lose it before it becomes a huge problem.
Get enough sleep, because lack of sleep can make you put on the pounds.
There are certain medications that can help you shed excess weight but they should not be bought over the counter. It is best to seek the advice of a center that offers weight loss treatment.
In spite of getting enough exercise and controlling your portion size, you may sometimes put on weight, owing to health issues or genetic reasons. If steps such as exercise, diet or medication are not going to solve your problem, you may have to resort to weight loss surgery.
Your doctor is the best judge of whether you should opt for surgery or not, or what kind of surgery you would need to undergo. Surgery is not a miracle cure and you would still need to diet, exercise and follow a healthy lifestyle.
Simple Ways to Overcome Obesity
Weight problems affect a huge percent of us as well as has actually been linked to health conditions such as hypertension, kind 2 diabetes mellitus, pain in the back, cardio conditions as well as stroke.
Sticking to a well devised and balanced diet plan while making sure that we get some exercise as a part of our daily routine are some of the best ways to start losing weight.
Upon losing weight, the feel-good factor is greatly enhanced while one gains enthusiasm towards life. Losing just a little weight makes us confident about our appearance, as our clothes fit well and we regain self-assurance to be in situations that involve interaction with strangers.
Losing weight ensures that one would not be self-conscious, even if he has to appear before an audience or be in a scenario where one is required to be on a stage or at a podium. While making people slimmer and more motivated, losing weight lets us put our focus on everyday activities and this helps us reduce everyday stress. We stop looking upon food for comfort and reach out to people by being more outgoing.
People are often on a lookout for easy ways to lose weight. While there is no miracle solution or a faster way to lose weight, if one plans to lose some weight and make sure that it stays off, it may call for some lasting changes in diet and practices of physical activity.
One should carefully access the daily routine to recognize patterns in eating behavior, as this helps to understand the areas where changes should be bought about. We could start by replacing high-calorie meals with healthy snacks, like substituting ice creams for fruit salad, avoiding fried or sugary foods and maybe replacing sugar with natural sweeteners.
By making sure that our goals are realistic, we ascertain that they become more achievable and are more beneficial for us. Drastic changes in lifestyle can be difficult to maintain over time. Instead of figuring out the fastest way to lose weight, we should work on taking simpler measures that are beneficial for our health in the long run and help us lose weight while maintaining a more slender appearance.
Natural sweeteners assist in weight loss and are an ideal replacement for sugar as they as they substitute empty calories for vitamins and nutrients. With a low glycemic index, they often have a negligible effect on our blood sugar levels, making them all the more useful for people suffering from medical conditions like diabetes.
Some natural sweeteners like Stevia are known for their elaborate health benefits, including stabilization of blood sugar which enables people who are currently insulin dependent to eventually not require treatment for diabetes. Alternately, Stevia lowers blood pressure and has anti-viral properties.