Obesity is usually a lifestyle disease but it may be a consequence of other diseases like diabetes and thyroid gland diseases. It is not only common in the aged but youths and even children are victims of this disease. Obesity is a cause of various heart diseases and poses great danger to a person's psychological health.
1Exercise. It is the first and most important step to fight against obesity. Exercise helps to burn calories and extra fat. Exercise 3-4 days a week for about 30 mins but make morning walk your routine. Swimming, cycling, dancing, playing tennis, brisk walking, jogging help burn a lot of calories. Exercise releases endorphins, pleasure hormones, that keep you in a good mood, also sweating helps your body to get rid of toxins.Ad
2Diet. It's not just the exercise that you need to do to control your weight. Watch your diet! What you eat really matters. Increase the amount of raw vegetables and fruits in your diet. Cucumber is really good as it contributes very little in terms of calories, good for the digestive system and contains lots of water. Do not cut back on meat completely instead eat fish and skinless chicken. Keep your body hydrated.
3Eat In small portions. Eat 5 to 6 small healthy meals instead of regular 3 meals a day. In this way your stomach will not remain empty for longer periods of time and you will not feel starved.
4Quit with the junk food. Tell yourself that you are not a food junkie. Say no to those fries, cheese burgers, sugary soft drinks.
5Slow down on your drinking. Excessive alcohol intake is bad for liver and also contributes to obesity and is one of the leading causes of alcoholic steatohepatitis.
6Weigh yourself. Get a weighing machine and check your weight every morning. It will motivate you to lose weight and will keep you informed about your progress. It will also help you to set a goal for every week.
7Calculate your BMI. Body mass index is defined as an individual's body weight in kgs divided by his height in meters squared. Normally a BMI of 18-25 is considered normal. 25-29 is overweight and 30 and above is obese while 35 and above lie in the category of morbidly obese. Calculating your BMI will help you to determine the degree of your obesity.
8Avoid weight reducing diets. Avoid those innumerable weight cutting diets that are available in the market. Follow a healthy diet plan based on vegetables, low fat meat, olive oil, liquids and exercise. Remember there is no shortcut to health.
9Avoid dieting. Avoid going on a crash diet. At first the person loses weight but as the time goes by body weakens and there is a serious deficiency of essential nutrients. Also crash dieters end up eating a lot after a month or two of dieting.Ad
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- Love yourself and your body. Keep in mind that what you eat says a lot about you.
- Use your will power, tell yourself that its only you who can do it. Every morning stand in front of a mirror and say ' I CAN DO IT.'
- Appreciate your efforts and reward yourself every time you lose weight. Go to your favorite movie or do anything you love doing.
- Don't crib and complain about your weight instead start acting.
- If you are morbidly obese or dangerously overweight then it's time to consult a doctor.