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Obesity is generally a disease connected with the lifestyles, whereas it is also found to be the root cause of several other diseases like diabetes, thyroid glands diseases, etc. According to the numerous researches, there are over 1 billion overweight adults worldwide, out of which 300 million are obese. It is alarming to note that during the decade of 1991-2000, the pervasiveness of overweight people in the United States increased by 61% (Harcombe 156).
Obesity is not only a disease itself but also a risk for type 2 diabetes, cardiovascular and hypertension diseases, stroke and some kinds of cancer. It has been also found that women have more fatty bodies as compared to men, and it has been agreed upon by various physicians that women with more than 30% body fat and men with more than 25% body fat are considered as obese.
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How to overcome obesity
The methods of treating obesity depend on its severity in each particular individual. Treatment may comprise of a combination of workouts, diets, behavior modifications, weight loss drugs and surgeries. The following steps can serve you as a guideline for maintaining a healthy weight.
Achieve a reasonable weight
You need to weigh yourself, calculate your BMI, and consult with your doctor. People who have BMI of 30 or more should start working on their weight loss. A reasonable target weight should be set on, for example, 10% of body weight over the span of 6 months. Remember, there is no shortcut. You need to be consistent to prevent more weight gain. Keep in mind that relatively slow weight loss leaves a better impact on your health.
Follow an appropriate diet
Plenty of water and fluid intake is suggested, including low calorie beverages, fresh juices, etc. Nighttime snacks should be abandoned. Your diet should include more amounts of fresh fruits and vegetables. Eat low fat meat, like skinless chicken and fish. Keep your body properly hydrated.
Any kind of physical activity should be encouraged; it will not only improve weight loss but also help in improving health in various ways. It is suggested to exercise 3-4 times every week which will help you burn calories and extra fat. You can join some aerobics classes. Choose a type of workout which will not be a burden, but bring you a lot of fun. Feel good for yourself when you exercise. It has been stated that when you workout for 30 minutes in the morning, you stay energized for the whole day, since endorphins are released in your body to keep up your energy levels (Murray 256).
Avoid junk food and eat in smaller portions
Say no to burgers and cheese, soft drinks and fries. Eat healthy to look better and live a better life. Eating smaller portions of food during the day also helps you maintain a healthy weight. Cut down your meals to 5 or 6 times a day having smaller portions of food. It has been revealed that consuming fast food twice a week leads to a weight gain of about 10 pounds (Harcombe 263).
Weight yourself and keep a record
Importantly, do not forget to regularly weigh yourself and maintain a record. Keep checking it from time to time to feel convinced of how much weight you have lost. It will also let you decide your own small goals for a week or a fortnight.
Avoid crash diets
Crash diets are usually lack of useful nutrients necessary for the body. Thus, never go for crash diet. At first, you might lose some weight, but it does not actually help, instead leading to consuming of bigger amounts of food after 1-2 months of diet. Thus, there is no shortcut for a healthy weight. According to a recent survey, people who followed crash diets were 20% more vulnerable to depressions and frustrations than those who were losing weight gradually (Obesity Research at the National Institutes of Health (NIH).n.pag.).
With a help of this simple guide you can easily treat your obesity at home. The key is to remain consistent and remind yourself your main goals. Nowadays, obesity is probably the fastest growing lifestyle disease affecting individuals of every age and gender. It is the root cause of several other fatal diseases. Thus, you should start right now with your diet and exercise plan; consult your physician and you will find yourself just a few steps away from a healthy life.
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