What Is Obesity? The 16 Important Ways To Reduces Obesity?

What Is Obesity?

Obesity is defined as being over 30% overweight from your normal body weight. This includes any excess fat that can be seen around your waist, neck, hips, thighs, buttocks, arms, belly. Body weight should not exceed two times your ideal body weight. Excess weight is directly linked to the risk of numerous health problems such as diabetes, coronary heart disease, stroke, hypertension, asthma, osteoarthritis, sleep apnea, depression, anxiety, gallbladder disease, some cancers and others. Obesity may cause other underlying conditions, including breathing difficulties, poor circulation, heart disease, high cholesterol, and arthritis.

Why Obesity Come?

Obesity comes as a result of many factors, but mainly due to eating habits and lack of physical activity. Lack of physical activity leads to accumulation of fats in the body and increases the chances of developing diseases. Studies have shown that people who eat diets rich in carbohydrates are at higher risks of developing obesity compared to those who limit their carb intake and increase their protein consumption. When we consider our environment today, where we are surrounded by fast food outlets, unhealthy snacks, less time spent doing physical activities, and busy schedules, it’s no surprise that obesity has become this common problem.

1) Use Ketogenic Diet

Ketogenic diets have several health benefits. They are known for being one of the most effective ways to lose weight, primarily because they force your body into a state called ketosis, which naturally suppresses appetite. Keto diets can also help reduce blood sugar levels and increase fat burning. Ketogenic diets can also treat epilepsy, which is a huge plus for anyone who suffers from seizures or lives with someone who does. There’s even some evidence that keto diets may improve heart health and lower cholesterol! While keto diets are very beneficial overall, there is still room for improvement.

i) Weight Loss/Lose Fat

The keto diet changes your entire metabolic state producing this metabolic change that burns fat rather than carbohydrates. This state is known as Ketosis. When you are not using glucose in your cells instead of fatty acids then they have no energy reserve thus burning stored fats. Your body starts breaking down its own tissues and organs to stay alive with these primary sources of fuel.

ii) Increased Energy Levels

When you increase your levels of ketones in your body, your brain gets to use them as alternative fuel sources. Thus increases your brain’s processing power. You’ll feel more focused and relaxed. You’re not sleeping more but you do feel more rejuvenated.

iii) Longer Lifespan

Your blood sugar level can affect your lifespan. In studies where people were given low carb diets, their lifespans increased by as much as 8 years. A study at Harvard University has shown that people who eat carbs after 50 have higher chances of dying sooner than those who don’t.

2) Eat Smaller Portions

Eating fewer calories is essential when it comes to reducing obesity. Fortunately, we’re in a world where portion control doesn’t have to mean smaller portions—it just means eating slower and eating a little bit less food than you did last time. For example, if you normally eat half of an entree, don’t eat until you feel uncomfortably full. Pacing yourself throughout your meal can help reduce overeating by ensuring that your body has a chance to register hunger signals before your next bite. The more slowly you eat and drink—eating about 20 minutes for every hour of daylight, and taking plenty of breaks between meals and snacks—the less likely you are to overeat at any given meal or snack.

3) Limit Sugary Beverages

Sugary drinks are a top contributor to obesity in America. Sugary beverages typically have lots of calories but very little nutritional value. In fact, many people consume more than half their daily calories from sugary drinks, leading to weight gain and other health problems. To reduce obesity fast and keep it off, limit your intake of sugar-sweetened beverages (soda pop, sports drinks, etc.) for good. Water is best for hydration.

4) Avoid Processed Foods

Eat less by thinking less. It sounds crazy, but it really works. Studies have shown that people who eat while distracted consume up to 29 percent more calories than those who focus on their food. Keeping a food journal is an easy way to keep your mind focused on eating right and losing weight fast. The simple act of writing down what you eat and drink can be enough of a distraction that it keeps you from overindulging on unhealthy foods or overeating between meals. While journaling might seem tedious at first, you’ll soon get in a routine and learn how useful it is for keeping track of all kinds of details about your health, not just calories consumed and burned off at the gym (although those are important too).

5) Exercise Daily

While many of us spend hours each day sitting in front of computers, it’s critical to remember that exercise is essential for maintaining a healthy weight. Regular exercise helps your body burn fat more efficiently and regulates your appetite hormones, making you less likely to overeat. Aim for at least 30 minutes of aerobic activity each day — such as running, walking or swimming — and strength-training exercises two or three times a week. If you’re new to exercising, try these tips.

6) Get a Good Night’s Sleep

People who consistently get fewer than seven hours of sleep per night are more likely to be obese. A study published in Annals of Internal Medicine found that those who slept six hours for two weeks lost an average of about 3.4 pounds (1.6 kilograms). It might not sound like much, but in a year, that could add up to almost 13 pounds (5.9 kilograms). To lose weight safely but quickly, make getting a good night’s sleep a priority in your life—and not just when you have a special occasion coming up or something similar on your calendar! Think about how important it is that you rest well for your overall health and focus on creating healthy habits instead of thinking about how much weight you want to lose in X amount of time.

7) Keep a Food Journal

Sometimes we eat without even realizing it. Keeping a food journal is great for helping you recognize those patterns and work on correcting them. By tracking your intake, you can figure out exactly how many calories you’re eating each day and where they’re coming from. Once you have that information, it’s easier to make adjustments accordingly.

8) Eat Vegetables at Every Meal

The best way to eat vegetables is at every meal, because they keep hunger at bay and ward off overeating. Try these tasty tips for eating veggies with every meal: To help you get started, try five servings of vegetables a day (one serving = 1 cup raw leafy greens or 1⁄2 cup cooked veggies). One study found that people who made it a habit to eat at least five servings of vegetables daily lost about 5 pounds more than those who didn’t. As an added bonus, green veggies are also low in calories and high in fiber.

9) Eat Vegetables at Every Meal

The best way to eat vegetables is at every meal, because they keep hunger at bay and ward off overeating. Try these tasty tips for eating veggies with every meal: To help you get started, try five servings of vegetables a day (one serving = 1 cup raw leafy greens or 1⁄2 cup cooked veggies). One study found that people who made it a habit to eat at least five servings of vegetables daily lost about 5 pounds more than those who didn’t. As an added bonus, green veggies are also low in calories and high in fiber.

10) Add More Lean Protein to Your Diet

Protein helps keep you full throughout your day. In fact, a protein-rich diet has been shown to reduce hunger and overeating when compared with a high-carb diet. Lean proteins such as poultry, fish, beans and low-fat dairy will help you feel full for longer. Proteins that are high in lysine are best for weight loss because they’re less likely to be stored as fat, says Dr. Schoeller. Studies show that adults who eat diets rich in lysine tend to lose more weight than those who get their protein from chicken breast alone or from foods like whole milk cheese (which is high in tryptophan).

11) Avoid Alcohol and Sugary Drinks

Sugary drinks may seem like a good idea when you’re craving a sweet treat, but they’re actually loaded with empty calories that can pack on serious pounds. Plus, alcohol is calorie dense (seven calories per gram) and has no nutritional value. To slim down and stay healthy, it’s important to watch how much sugar and alcohol you consume. If you want an alcoholic drink from time to time, go for lower-calorie options like red wine or beer. For sugary drinks, order your favorites without any added syrups or juices—justice and water are best.

12) Try Intermittent Fasting

Not only does intermittent fasting reduce blood pressure, cholesterol, and blood sugar levels—all of which can decrease your risk of developing heart disease—but it may also slow cancer progression. For example, a study from researchers at Yale University revealed that fasting could help starve certain cancer cells by changing how they metabolize glucose. The study suggests that longer fasts—such as 3 days—could have even more profound effects than shorter fasts and could be an effective treatment for patients with advanced cancers.

13) Drink Green Tea

Green tea is full of antioxidants and has been known to fight against cancer and other diseases. It contains caffeine and tannins that are both effective weight loss aids. If you want to make green tea at home, follow these simple steps: Bring 2 cups of water to a boil; add 1 teaspoon of loose leaf tea and let simmer for 5 minutes; remove from heat and allow to cool for about 10-15 minutes; strain out the leaves using a mesh sieve; enjoy hot or cold.

14) Drink more water

Dehydration may cause weight gain, especially if you drink excessive amounts of caffeine. Caffeine causes your kidneys to retain fluids, causing you to weigh more. Instead, use herbal teas and lemon-lime drinks to quench thirst without adding calories or unhealthy chemicals to your diet.

15) Avoid junk food

Since junk food contains lots of fat, salt and preservatives, they will increase your appetite and prevent you from feeling full. Choose whole grains and vegetables instead. They do not contain fats and carbohydrates, making you feel full faster.

16) Eat More Greens

Try eating kale, spinach, collard greens, mustard greens, etc. They are loaded with fiber that aids in digestion and provides bulk to your stools. Also, they’re packed with calcium, vitamin K, folate (B9) and other vitamins and minerals. Kale and collards have been shown to help prevent cancer. Studies show that people who consume the highest amount of dark leafy vegetables have the lowest risk of obesity related cancers like colon cancer.