There can be many reasons why a person is gaining weight but eating more than you need is one of the primary factors for being overweight. Thus being aware of the ways by which you can gain weight and the ways to prevent obesity is the need of the hour.
Let us learn in-depth what obesity means and all the simple ways with which you can prevent obesity.
So let’s get started!
Table of Contents
What is Obesity?
Obesity is a disease that occurs when a person eats too much and moves too little mainly because of having a sedentary lifestyle (or one can just be a couch potato…no judgments here!). When a person consumes too many fatty acids but those fats are not burned either through exercise or some other means.
If left untreated, obesity can lead to various serious health complications. Such as
- Cardiac issues
- Stroke
- Type-2 diabetes
- Cancers
- Sleep apnea
- Osteoarthritis
Fact: A person whose BMI is above 30 is considered obese.
Note: BMI is the body mass index which can be checked by dividing your weight in kgs by your height in meters.
Causes of Obesity
Some of the common causes of obesity are as follows:
- Sedentary lifestyle
- Quality of diet such as eating too many fats
- Hormonal imbalance
- Slowed metabolism
- Genetic factors
- Excess calorie intake
Processed Foods are A Big No
There is no denial of the fact that everyone craves junk food because it is highly tempting. Yet regular consumption can put a person on the brink of becoming obese.
This is mainly because of the fact that such processed and junk foods have a high ratio of fat, salts, and sugars. All of this is not only unhealthy but also encourages a person to overweight.
According to the top Laparoscopic Surgeon, Dr. Amjad Saeed Mian “Eating more and more chips does not in any shape or form satiate your hunger and only tempts you to keep eating.” Furthermore, drinking sodas does not help in quenching the thirst at all and tend to make you more dehydrated.
Thus lay off that bag of chips and start drinking water rather than sodas because that is what will keep you healthy and not the other way around.
For this purpose, you can try to depend on whole foods and fresh fruits and vegetables. These foods will not only provide your body with the right dose of nutrients but also satiate your appetite and thus is a proven way to prevent obesity.
Pay Attention to Physical Exercise
According to the top Laparoscopic Surgeon, Dr. Amjad Saeed Mian “One of the main causes of obesity is having a sedentary lifestyle. A healthy diet and physical exercise are a combination that works wonders in the prevention of obesity. From preventing obesity to combating overweight, physical exercise is the key to it all.”
Exercise is a healthy way to keep your body weight in check. Some of the common aerobic activities that can help you in such regards are as follows:
- Running
- Swimming
- Jogging
- Walking
- Cycling
- Hiking
Out of the above-mentioned physical exercises, some are easy to do and the other ones are quite vigorous. The vigorous ones help in increasing the energy expenditure thus allowing you to lose weight at a faster pace.
Furthermore, exercise for weight loss also helps with increasing the muscle weight thus ensuring that you have fat where it is needed and in the right ratio too.
Sleep Matters
A good night’s sleep is not only essential for your skin it is also inevitable for your body weight. According to various researchers, sleeplessness can affect a person in various ways. People who do not sleep properly can become too tired to exercise and thus are unable to ‘burn all the calories’.
People who tend to stay awake are able to gain more weight because they keep on eating at irregular hours. Moreover, sleep deprivation also causes a serious disruption in those hormones that are responsible for managing appetite.
Thus if you are searching for ways to prevent obesity make sure to get enough hours of required sleep.
Cut Down the Screen Time
Well, we all are guilty of this one. We tend to spend way too much time in front of our screens either binging on youtube or playing games. You can also argue that your job is aligned with screens. But that is an excuse that is the same for all of us.
The thing to note here is that the more time you spend in front of the screen the less time you will have to perform any physical activity. Furthermore, too much screen time can also make a person sleep-deprived.
Thus one of the best methods to prevent obesity is to keep a check on your screen usage. The screen can make you mentally tired and not to mention physically lazy. Therefore, make sure to develop a sound screen-time management schedule so that you do not have to worry about being obese.
Home Remedies for Obesity
There are various natural and organic ingredients that you can commonly find in your kitchen cabinet that can keep your body mass index in check.
Let us have a look at some of these foods for obesity that you should know if you are fighting this disease.
Honey and Lemon
No one can deny the benefits of lemon and honey. But together they are a dazzling combo that can help to speed up the rate of metabolism in your body. Both these ingredients are also helpful in burning belly fat.
Consumption of honey and lemon water on an empty stomach is often encouraged because they help in improving digestion and also remove all the toxins from the liver.
You can try to squeeze a lemon in a lukewarm cup of water. Then add two teaspoons of honey and drink it on an empty stomach.
Green Tea
Green tea boost a healthy amount of caffeine that aids in burning fat. In addition to caffeine, green tea is also rich in antioxidants that are prominent in boosting slowed metabolism.
According to researchers, high levels of cortisol can be associated with weight gain. But adding green tea to your morning routine can actually be helpful in reducing stress and thus preventing obesity.
Talk about killing two birds with one stone!
Yogurt
Yogurt is loaded with good bacteria and thus is one of the healthiest foods on earth. Greek yogurt can prominently work in getting rid of all the extra fat because it contains lactic acid bacteria. These bacteria play a prominent role in maintaining a healthy weight.
Try to top a plain yogurt cup with some berries and take one step closer to healthy eating.
Fenugreek Seeds
Another food for obesity that you need to keep an eye on is fenugreek seeds. Meethi seeds play a distinguished role in your metabolism because they are rich in fiber. Fiber is important to keep your bowels steady and thus help with maintaining a stable weight.
Furthermore, chewing some methi seeds will prevent you from overeating because it initiates a sense of fullness.
Ways to Prevent Obesity; You Can Do It!
Maintaining a healthy weight is one of the key steps to preventing obesity. Thus start with some physical exercise and then move upward with healthy eating, maintaining a sleep schedule, and balancing your screen time. All of this will work in combination to prevent obesity which is an opening door for a number of health complications.
Furthermore, you can consult with nutritionists to balance a diet chart to help you in these regards. But remember that determination is the key here!
