10 lifestyle changes to keep obesity away

Yogsanskar    31-Mar-2022
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Obesity isn’t just a cosmetic concern, it is an actual disease involving an excessive amount of body fat. It is such a medical condition which may increase the risk of other diseases and health problems, such as heart disease, diabetes, high blood pressure and certain cancers.

Causes of obesity

Nobody want’s to live an unhealthy life, but maintaining a healthy life style is difficult for many, usually people end up over eating, and taking in more calories than needed, this combined with a sedentary lifestyle increases fat deposition in body, it has been observed that people who are unhappy, bored, lonely or depressed are the one’s who tend to overeat as eating becomes a solace to them.

Sometimes obesity may also result due to disturbances of the thyroid or pituitary glands.

Lifestyle changes that help prevent obesity

Diet plays an important role


Diet surely plays an important role in maintaining a healthy weight, a suitably planned diet may go a long way in promoting metabolism and preventing obesity. Thus foods like whole grains, vegetables, fruits, and nuts to be added in the regular diet is advisable.

Increase your intake of foods containing tartaric acid


Tartaric acid is an organic acid usually found naturally in foods like cabbage,grapes,apples,apricot,avocados and bananas, it is found that tartaric acid boosts immunity, aids in digestion and inhibits the conversion of sugar and other carbohydrates into fat, hence it is of great value in weight reduction.

Chew your food properly


We usually don’t put any thought to our day to day activities,so not many of us realise the importance of proper chewing, when our food is chewed properly, the stomach acids can work properly on it, it gets digested well and in time, so start chewing your food till it turns to pulp and practically gets swallowed itself.

Never eat until hungry

Never eat if you are not actually hungry and stop eating when you are comfortably full.

Start evaluating your hunger, and don’t eat till you start salivating and stomach feels empty, ask such questions to yourself, can you wait another 15-20 minutes after having a glass of water, or can you have a small nutrient rich snack and hold yourself for another hour?

Researchers have found out that the same snack will provide more pleasure and satisfaction when eaten on an empty stomach tha when you are not hungry enough.

Eat good fat, not bad fat


Monounsaturated fats and polyunsaturated are known as the good fats because they are good for your heart, cholesterol and overall health.

Add fresh vegetables and juices to your diet


Add fresh fruits like grapefruit,orange,pineapple,cabbage or papaya, seeds, nuts and grains, green leafy vegetables, these are low in calories which allows a person to fill up on them and eat less calories than they may expend resulting in weight loss

Exercise daily


Findings suggest that overweight or obese people, usually report not having time to exercise. Lifestyle activities which involves increasing energy expenditure throughout the day is effective for weight control, walking is the best activity for keeping fit. Researchers found that individuals who walk at a brisk or fast pace are more likely to have a lower weight, lower body mass index (BMI), and lower waist circumference compared to individuals doing other activities.

Make a list of your food


Make a list of the food you are ingesting and keep a tab on what you buy, abiding by the list, helps you not to wander off and buy snacks or high calorie food.

Don’t stress yourself out

Stress can effect both the body and mind. A study suggests that stress may trigger a brain response that changes eating patterns and leads to cravings for high-calorie foods. Eating too many high-calorie foods can contribute to the development of obesity.

Sleep well


Sleep is very crucial for human health, it even stands true for obesity, studies suggest that a later Sleep may cause an increase in BMI over time.

Concluding thoughts

Finally our health is in our hands, maintaining a healthy weight is in our hands, lifestyle changes should be done for preventing obesity. Even small changes like adding fruits and vegetables and decreasing proportions of food can help prevent obesity. It is always better to get a dietician’s or nutritionists advice for a proper diet plan if you are looking for a more stringent approach for weight loss. Additionally, meeting with a personal trainer or fitness instructor can help you find the physical activities that work best for your body.