Obesity becomes the biggest problem among in Indian society. In fact, it's become one of the leading cause of preventive illness in India. Being Obese can increase the risk of metabolic disorder, cardiovascular problem, osteoarthritis, sleep apnea etc. Obesity may be caused by genetic susceptibility, unhealthy dietary intake, lack of physical activities and other lifestyle or environmental factors. It can lead to a slow metabolic rate which results to gain weight. It becomes important to reduce your weight as well to maintain weight towards your overall health. Dietary changes and lifestyle modification is required to enhance the health status as well also promotes the over well being. Few changes should be required to achieve desirable health or long-term health status.
Change Your Eating Habits
Most individuals are used to consuming an excessive number of calories on a regular basis which result is gain gain which usually leads to obesity in the long term. You need to change your eating habits by adopting healthy eating. You need to learn how you can opt for healthy food over the unhealthy stuff. Instead of fast food and other unhealthy food options that contain a high amount of calories and unhealthy fat, you should choose more of vegetables, fruit-based stuff, a choice healthy option such as lean meat, low-fat dairy product, low sugar and low-fat product over high calories food. Always go for a slow and frequent eating instead of eating 3 main meals, opt for 5-6 meals in a day.
Eat Fibrous Food
High fiber foods like fruits, vegetables, and whole grains are great for losing weight as well make you fuller for longer time. Fiber fills you up quickly and for a longer time and also helps you reduce calorie intake which leads to weight loss.
Avoid Alcohol and Junk Food
One should limit the intake of alcohol because they contain a high amount of calories. Due to daily consumption of unhealthy or junk food an individual can face obesity issue because this stuff is rich in saturated fat and high in calories. So avoid this food in your diet, if you want to consume try to have in small quantity but opt for once in a while, not on daily bases.
Sugar – It leads to increases hunger and leads to the consumption of empty calories which leads to weight gain.
Processed and junk foods – Processed food contains a high amount of salt and sugar as a preservative which causes obesity when consuming it in the long time period.
Sweetened beverages – Most people do not account for the calories in the beverages before consuming them but these contain high calories and lead to weight gain issue.
Trans and hydrogenated fats – These fats promote inflammation and lead to developed cardiovascular disease.
Get Active and Stay Active
If you want to lose weight, you need to start any sort of physical activity. You do not need to do the rigorous exercise like the excess gym. You just need to become active by making it a habit to walk, play sports, yoga, meditation etc. Add some additional steps such as instead of using the elevator you can start using the stairs. Exercise is a great way to burn calories which will help you to lose weight fast. All you need to do at least 30-45 minutes exercise, 5 days in a week.
If you want to lose weight you need to minimize or eliminate the stress. This is because stress promotes the release of the hormone cortisol which has a strong connection to overeating and unwanted food craving. So it is suggested to you to reduce your level of stress by adopting healthy eating as well by including meditation in your daily routine.
Losing weight is may be challenging, but if you really want to stay healthy you need to do some changes in your routine as well as lifestyle. Follow the above tips which enhance your weight loss.