obesity It is becoming more common in recent decades with people leading unhealthy and sedentary lives than ever before. Due to our busy lifestyle, we often go for food items that can be prepared quickly or poorly ordered from outside. When we eat too much and are not physically active or exercise, the excess energy is stored by 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. The person becomes overweight or obese when abnormal or abnormal excessive fat accumulation Which can further increase the risk of various diseases. body mass index (BMI) greater than 25 is considered overweight, and over 30 are obese. According to the Global Burden of Disease in 2017, more than 4 million people are dying every year due to overweight or obesity. (Also Read: Weight loss tricks you should avoid (from giving up rice to eating only oats)
On the occasion of Anti Obesity Day (26 November), Dr. Balkishan Gupta, Director, Minimally Invasive Bariatric GI & HPB Surgery, Marengo QRG Hospital, Faridabad, suggests that simple lifestyle changes can help reduce the risk of obesity.
fiber rich foods
If possible, have at least 5 servings of whole fruits and vegetables daily, as these are considered low-calorie foods. According to WHO, consumption of fruits and vegetables helps reduce the risk of obesity as they are rich in nutrients and are helpful in reducing the risk of diabetes and insulin resistance. These fiber-rich foods especially make you feel full with fewer calories, thereby keeping weight gain in check.
say no to processed food
Highly processed foods such as white bread and many boxed snack foods should be avoided because highly processed diets contain more calories and lead to weight gain.
Reduce sugar intake. Avoid major sources of added sugar such as sugary drinks (sodas and energy or sports drinks), pies, cookies and cakes, canned fruit drinks, candy and dairy desserts such as ice cream.
Avoid Artificial Sweeteners
Curb the use of artificial sweeteners as they are linked to obesity and diabetes. If you want to use a sweetener, take a small amount of honey as honey is a natural substitute.
avoid saturated fat
Avoid saturated fat as consumption of foods high in saturated fat leads to obesity. Focus on healthy fats (monounsaturated and polyunsaturated fats) like avocados, olive oil and nuts.
Drink lots of water daily and stop consuming all sweetened beverages. Also avoid consuming energy drinks and sports drinks as they contain excessive amounts of added sugar. Consumption of these beverages can increase the potential risk for the cardiovascular system.
eat home cooked food
Always give priority to home cooked food. People who eat meals prepared at home are less likely to gain weight and develop type 2 diabetes.
Go for a Plant-Based Diet
Opt for a plant-based diet as a plant-based diet helps reduce obesity rates. You are advised to fill your plate with whole vegetables and fruits at each meal. For snacks, you should have a small amount (1.5 ounces or a small handful) of unsalted nuts like almonds, cashews, walnuts and pistachios because they are known to be good for heart health. Reduce intake of heavy saturated fats such as red meat and dairy products.
You should do at least 150 minutes of moderate-intensity physical activity per week. This means at least 30 minutes per day, five days a week.
Brisk walking is considered one of the best exercises to maintain a healthy weight. Brisk walking can help you reduce weight, body mass index (BMI) and waist circumference.
To relieve stress, focus on healthy ways such as daily walks, regular yoga poses, meditation, and listening to your favorite music. 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” that can lead to weight gain.
Modify your current sleep cycle and get at least 7-8 hours of sleep every day. Going to bed later can reduce your sleep hours, increase your BMI over time and put you at risk for obesity.