Obesity is a disorder characterised by the deposition of the excessive amount of body fat. Obesity isn’t just limited to aesthetics. It exposes you to the risk of diseases and health problems, such as heart diseases, diabetes, high blood pressure and cancer.
Tackling obesity is not too complicated. There are simple tips which can give you ways to fight obesity.
1.Try finding out the actual cause of your obesity:
Some hormonal problems may cause overweight and obesity such as hypothyroidism, Cushing’s syndrome, and polycystic ovarian syndrome (PCOS). In conditions like hypothyroidism, there is a lack of thyroid hormone which slows down the metabolism and causes weight gain. Another commonly seen condition is PCOS (polycystic ovary syndrome) which affects women of childbearing age. Women who have PCOS are often obese and have reproductive problems along with other health issues. Some other possible reason could be chronic ingestion of some medications like corticosteroids, antiepileptic drugs, etc. which slows down the rate at which the body burns fat. Ruling out the causes of obesity and getting treated the identified cause is critical.
2.Exercise Regularly:
There is no better option than physical exercise. Brisk walking is the best exercise to begin with. As soon as you wake up in the morning, workout for at least 30mins to an hour.
3.Breakfast:
The golden rule to weight loss is that you should never skip your breakfast. It is the most important meal of the day and helps to provide a steady stream of energy all through the day. Not only this, in turn, it prevents unhealthy snacking later in the day.
4.Avoid food traps that make you eat:
Identify situations which trigger eating. Maintain a journal and write down what you eat, how much you eat, the time when you eat, and how hungry you were before eating. Avoid eating only two meals during the day like lunch & dinner, try to eat 4-5 more small meals spaced 2-3 hours apart during the day. This pattern helps to increase the metabolic rate of the body.
5.Monitor your weight regularly:
Monitoring your weight can tell you whether your efforts are reaping results or not and can also help you to detect small weight gains before they become significant problems.
6.Set realistic plans:
Don’t be dreamy about your weight loss plan. Trying to lose too much too fast can expose to multiple other risk factors which can be life threatening too. Plan it sensibly, and make sure you are sticking to your plan during the week, on the weekends, and vacation or holidays as much as possible, which in turn increases your chances of long-term success.
7.Treatment plan:
Changing a lifestyle which you have lived with for years can be difficult. Be honest with your doctor, if you find your activity or eating goals are slipping. You can work together and come up with new ways of dealing it.
Home remedies:
Few home remedies can assist in the maintenance of a healthy body and a healthy mind for preventing obesity. They include:
Green tea: Many clinical trials have confirmed the effects of green tea on obesity. However, the correct dose has not yet been established due to differences in the extent of obesity, dietary intake, the intensity of physical activity and dietary habits.
Honey: Mix a teaspoon of honey in a glass of hot water, then add a teaspoon of lemon juice to it. Drink this mixture the first thing in the morning when you get up and on an empty stomach.
Apple Cider Vinegar: Studies indicate that the metabolic disorders caused by high-fat diet are thwarted by taking apple cider vinegar which proves to have a satiating effect, antihyperlipidemic and hypoglycemic effects, and seems to prevent the atherogenic risk.
Stick to Home Made Foods: It is a known fact that eating regular food from hotels, restaurants or roadside eateries will increase your weight like anything. Adding lots of greens, fruits and vegetables to your diet will help in fighting obesity.
Add Ragi to your regular diet as it reduces the desire to eat and reduces calorie intake.
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