• June 18, 2021

Three effective ways to control obesity

Obesity is steadily increasing among young people, children, and adults, reaching epidemic proportions. In 2002, the WHO described obesity as an epidemic. Studies based on obesity have shown that people who are overweight or obese are at increased risk of developing harmful diseases such as stroke, diabetes, arthritis, respiratory problems, pregnancy complications, hypertension, heart problems, and some forms of cancer. To avoid these life-threatening diseases, the following are three effective ways to manage obesity if you are overweight or obese.

Get an idea of ​​your body mass index

The body mass index (BMI) is used to determine body weight. It is calculated metrically and is measured in weight divided by height squared. As an overweight or obese person, it is very important that you have an idea of ​​your BMI so that you can work towards a desirable weight. The following are guidelines for interpreting your BMI values.

Less than 18.5 = underweight

18.5-24.9 = normal

25-29.5 = overweight

30+ = obese

The higher or higher your BMI, the greater your risk of developing serious health complications.

Eat low-fat diets

The most effective and common treatment for obesity is a nutritionally balanced, low-fat diet. Most health professionals recommend diets that contain between 1,200 and 1,500 calories per day. Avoid foods that are high in sugar and allow your meals to balance with 60 percent carbohydrates, 30 percent fat, and 10 percent protein.

Also keep in mind that eating heavy meals late at night is not a good practice, it is important to eat on time. Also, avoid beverages that are high in sugar or caffeine as they can increase the calorie levels in your body and as far as possible stay away from alcoholic beverages as they can have serious health benefits.

Exercise regularly

Finally, another effective way to control obesity is regular exercise. Eating low-fat diets alone may not help you reduce your body weight. Regular exercise will help burn excess fat in your body. Not only will you burn fat, but it will also help reduce the serious health complications associated with obesity. If you are a sedentary worker or an office worker, here are some tips; When you want to go up or down a building, take the stairs instead of the elevator. Because going down or up stairs exercises your body.

When you work in the office and need to get a file, document or anything, do not send your secretary, but walk and go and get it yourself. Apart from these, take some time off on the weekends and visit the gym or go for a walk. Also join the fitness clubs and get involved in every activity.

By following these three basic ways, your goal of reducing weight will be achieved successfully.

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