Obesity is becoming more common in recent decades than before with people leading an unhealthy and sedentary way of life. Due to our hectic lifestyle, we often look for food that can be made quickly or worse, ordered from outside. When we eat too much and are not physically active or exercise, excess energy is stored in the body as fat. On average, a physically active man needs about 2,500 calories a day to maintain a healthy weight, while a physically active woman needs about 2,000 calories a day. One is overweight or obese when there is an abnormal or excessive accumulation of fat that could further increase the risk of various diseases. A body mass index (BMI) greater than 25 is considered overweight and greater than 30 obese. More than 4 million people die each year as a result of being overweight or obese in 2017 according to the global burden of disease. (Also read: Weight Loss Pitfalls You Should Avoid From Skipping Rice To Eating All Oatmeal)
On the occasion of Anti-Obesity Day (November 26), Dr. Balkishan Gupta, Director of BPH and Minimally Invasive GI Bariatric Surgery, Marengo QRG Hospital Faridabad suggests that simple lifestyle modifications can help reduce the risk of obesity .
FOODS RICH IN FIBER
If possible, eat at least 5 servings of whole fruits and vegetables a day, as they are considered low-calorie foods. According to the WHO, consuming fruits and vegetables helps minimize the risk of obesity because they are high in nutrients and help reduce the risk of diabetes and insulin resistance. These high-fiber foods in particular make you feel full on fewer calories, keeping weight gain in check.
SAY NO TO PROCESSED FOODS
Stay away from highly processed foods, such as white bread and many boxed snacks, as highly processed diets contain more calories and cause weight gain.
CUT SUGAR
Reduce sugar consumption. Avoid major sources of added sugar, such as sugary drinks (soda and energy or sports drinks), desserts such as cakes, cookies, and pies, canned fruit drinks, candy, and dairy desserts such as ice cream.
AVOID ARTIFICIAL SWEETENERS
Reduce the use of artificial sweeteners, as these are associated with obesity and diabetes. If you feel like using a sweetener, choose a small amount of honey, as honey is a natural substitute.
AVOID SATURATED FATS
Avoid saturated fats because eating foods high in saturated fats leads to obesity. Focus on healthy fats (monounsaturated and polyunsaturated fats) like avocados, olive oil, and nuts.
KEEP HYDRATED
Drink plenty of water daily and stop all sugary drinks. Also avoid the use of energy drinks and sports drinks, as they contain an overwhelming amount of added sugar. Intake of these beverages may increase the potential risk to the cardiovascular system.
EAT HOME COOKED FOOD
He always prefers homemade food. People who prepare meals at home are less likely to gain weight and develop type 2 diabetes.
OPT FOR A PLANT-BASED DIET
Opt for a plant-based diet because a plant-based diet helps reduce obesity rates. It is recommended to fill the plate with whole vegetables and fruits at each meal. For snacks, you should have small amounts (1.5 ounces or a small handful) of unsalted nuts such as almonds, cashews, walnuts, and pistachios, as they are considered good for heart health. Be careful with heavy saturated fats like red meat and dairy.
EXERCISE
You should get at least 150 minutes of moderate-intensity physical activity a week. It means at least 30 minutes a day, five days a week.
WALK QUICKLY
Brisk walking is considered the best exercise for maintaining a healthy weight. Walking briskly or briskly can help you reduce weight, body mass index (BMI), and waist circumference.
DE-STRESS
To beat stress, focus on healthy ways like going for a walk every day, doing regular yoga, meditating, and listening to the music you love. Due to chronic stress, levels of the stress hormone cortisol increase, which leads to weight gain. It can also lead to poor dietary choices, as cortisol and other stress hormones can increase “carb cravings” and cause weight gain.
SLEEP WELL
Modify your current sleep cycle and get at least 7-8 hours of sleep every day. Going to bed later can drastically reduce your sleep, increase your BMI over time, and make you prone to obesity.
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Source: news.google.com