Obesity or the abnormal increase in body weight is a serious concern of many people across the globe. Excessive accumulation of calories leads to the deposition of fatty layers in the body. Sedentary lifestyle and unhealthy food habits are the prime contributing factors of obesity. Obesity needs to be checked to prevent the body falling prey to diseases like diabetes, hypertension, high blood cholesterol, cardio vascular diseases, breast cancer etc.
4.Green leafy vegetables
Step 1: Making a change in daily lifestyle is the first step in controlling obesity.
Step 2: Take an hour out of your busy schedule and adopt physical workouts like brisk walking, jogging and yoga postures.
Step 3: Start breathing exercises that will help to reduce your body weight.
Step 4: Avoid driving and use public transport so that you can walk a little to your workplace. Avoid lifts and use staircase to burn extra calories. Join any gym or local health club.
Step 5: Diet management is the second important factor in tackling obesity. Avoid high carbohydrate foods, processed and junk foods. Opt for fresh green vegetables, fruits, grains, cereals and low fat dairy products.
Step 6: A considerable amount of fiber through fruits and vegetables must find place in your daily meals. Go for lean meat and say no to red meat.
Step 7: Never skip breakfast or meals if you are on diet. This increases your cravings for food, and in many cases the body remains deprived of essential nutrients.
Step 8: Drinking plenty of water is another significant step in maintaining body weight. Doctors recommend drinking of about 8-10 glasses of water (about 2 liters) every day. Squeeze a lemon in a glass of lukewarm water and have it in the morning in empty stomach. Continue this therapy regularly to reduce your body weight.
Step 9: Never keep junk foods in your home. If you are in the habit of snacking in between the meals, then reach out for healthy snacks made from whole grains. Fruits can also be a good option to snacking. Munch an apple or a guava to reduce your hunger pangs.
Step 10: Abstain from drinking.
Step 11: Eat in small portions and when you feel hungry. Do not overload yourself to curb your hunger. Filling three fourth of the stomach is ideal to prevent over eating.
Frequently Asked Questions:
Question: How to judge whether I am overweight or not?
Answer: First determine the BMI (Body Mass Index) of your body, and then try to maintain that number to the best possible extent. A BMI of over 25 in adults is generally considered as overweight condition. Obese people have a BMI of 30 or more.
Things to Watch Out For:
1. Overweight people must go for regular medical check-ups twice a year to prevent any serious disease.
2. Teenagers have a tendency to gain weight after attaining puberty due to sudden hormonal fluctuations. This should not be overlooked, and proper steps to check their weight gain must be taken as early as possible. This is very essential to check the weight gain in your body.
1: Avoid junk and processed foods strictly.
2: Never eat while watching TV. Chew your food properly and eat only when you are hungry.
3: Processed and canned foods contain high levels of sodium harmful to the health. Try to avoid these.