Contents
Obesity is a disease involving an excessive amount of body fat. People who suffer from obesity are likely to have an increased risk of various diseases such as heart disease, diabetes, high blood pressure, osteoarthritis, depression, and some types of cancer. Obesity may be caused by inherited factors, environment, diet, and lack of exercise[1].
Symptoms
Measuring your body mass index (BMI) is one way to know whether you are overweight or not. The BMI is based on your weight associating with your height. You just need to divide your weight in kilograms by your height in meters squared. If your BMI is 30 or higher, you are suffering from obesity.
Fortunately, health problems related to obesity can be prevented by the effect of weight loss. A proper diet, physical exercise, and behavior changes may help you lower weight and treat obesity.
Today, this article on our page Trueremedies would bring you obesity do’s and don’ts you must follow to improve your health conditions associated with obesity. Keep reading until the end of this paper!
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16 Obesity Do’s And Don’ts You Must Follow To Protect Yourself From Diseases
I. To-do Things In Obesity
A. Diet
1. Drink Water
Water can help you decrease weight. A study in 2017 showed that consuming water 30 minutes before meals may reduce meal energy intake in older adults, lower the rate of obesity[2]. Besides, it is claimed that water consumption may raise the number of calories you burn by 24-30 % after one hour[3] [4]. Moreover, it is very good for you to replace sugar-added beverages with plain water.
Also, “many people mistake thirst for hunger, eating when what they really need is rehydration. Drinking a glass of water before eating stops you mistaking thirst for hunger and also helps to fill you up.”[5] (Medically reviewed by Dr. Sarah Brewer MSc , MA (Cantab), MB, BChir, RNutr, MBANT, CNHC.)
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2. Drink (Unsweetened) Coffee
Coffee is a common type of beverage in the world. Coffee owns a major source of antioxidant and antiradical properties[6]. Coffee was found out to have some beneficial effects on the increase in energy levels and calories you burn[7]. Therefore, it may assist in the process of treating obesity. However, you should not rely too much on coffee because it contains a large amount of caffeine. It is recommended that you should drink coffee once a day, in the morning.
3. Drink (Unsweetened) Green Tea
Green tea is considered among the healthiest beverages. Drinking green tea regularly may help you to lower weight and accelerate fat burning[8]. Researchers reported that green tea has a thermogenic effect thanks to its caffeine and catechin content. The study claimed that consumption of green tea may be connected with energy expenditure and fat oxidation in men in 24 hours afterward[9]. Drink two-three cups of green tea per day to reduce fat and lose weight effectively.
4. Eat Food High In Protein
This is one of the most effective tips in the list of top 16 obesity do’s and don’ts you must follow. It has been studied that a high-protein diet may make you feel less hungry and significantly decrease your appetite[10]. Add protein to your daily diet may aid to fasten the weight lowering process. Protein can be found in many types of food such as fish, meat, beef, egg and in various nuts and seeds such as hazelnuts, sunflower seeds, flax seeds, almonds, peanuts, walnuts, and macadamia nuts.
5. Do Intermittent Fasting
Intermittent fasting[11] is a diet plan that cycles between periods of eating and fasting. There are three types of intermittent fasting, including Alternate-day fasting, whole-day fasting, and time-restricted feeding. This method has been linked to an excellent strategy to produce weight loss and maintenance[12].
6. Eat More Fruits And Vegetables
Specialists say that fruits and vegetables should always be added to your daily diet in the solution of body issues. They contain high contents of water, nutrients, fiber and have low energy density. You can consume large amounts of them without worrying about taking too many calories. Moreover, an increased intake of fruits and vegetables has been shown to have a lowering-weight effect[13]. People who eat more of them are less likely to have obesity.
7. Use Coconut Oil
Coconut oil is an edible oil extracted from the meat of mature coconuts with plenty of amazing health benefits. One of them is to help lose weight. Coconut oil is highly packed with medium-chain triglycerides that have lipid-decreasing effects[14]. In addition, coconut oil may have a lowering effect on abdominal fat.
B. Lifestyle
1. Use Small-size Plates
In several studies, researchers have indicated that smaller plates contain less food portion, so help you decrease your intake[15] [16]. If you are overweight or just want to be thin and slim, try to replace big plates in your kitchen by pretty smaller ones. Using small-size plates not only helps you to eat less but aids to considerably reduce the amount of food waste.
2. Try To Eat More Slowly
Do you know that the way you consume food also affects your weight? Numerous studies have found a close association between eating rate and obesity[17] [18]. The quicker the eating rate is, the more energy you take. People who consume food more quickly have a higher risk of excess body weight.
3. Sleep Enough
Sleep plays an important role in losing weight and preventing weight gain in the future. According to a study in 2008, people who sleep less have 55 % more chances to get obese, compared to those who have enough sleep[19]. Additionally, it has been reported that short sleep duration is linked to decreased leptin, higher ghrelin, and elevated body mass index[20]. These changes in leptin and ghrelin can raise appetite, which combines with sleep deprivation, may lead to obesity in both children and adults.
4. Do Cardio
Cardio can be jogging, cycling, running or hiking. It is a wonderful way to burn fat, burn calories and enhance mental and physical health. It is necessary to practice exercise every day to stimulate the weight decreasing process.
II. Not-To-Do Things In Obesity
1. Avoid Processed Foods
The list of obesity do’s and don’ts you must follow is incomplete without this tip. Processed foods are usually packed with sugar, fat, and calories. Producers always find methods to make their foods more attractive than unprocessed ones. A study showed that people are more likely to be addicted to these foods[21].
2. Limit Your Sugar Intake
You should gradually cut down the amount of sugar in your everyday diet. Increased fructose consumption contributes to insulin resistance and increases insulin levels. These factors may cause obesity.
3. Decrease Intake Of Red Meat
Red meat, such as lamb and mutton, contains a high content of cholesterol. Instead of red meat, you should eat lean meat such as chicken and salmon. A change in your diet may help in losing weight
4. Limit Refined Carbs
Consuming refined carbs can be linked to an elevated risk of overeating and disease. Sources of refined carbs are sodas, pastries, pasta, breakfast cereals and added sugar, white bread, and white rice.
5. Reduce Aerated Beverages
Aerated beverages, or known as sugary ones, are packed with sugar. They are considered one of the main contributors to obesity. Choose other healthy options such as nimbu paani and coconut water
III. Common Mistakes
1. Apply Crash-Dieting
We know that you feel very anxious to have a thin body, but losing weight takes a lot of time. You should be patient. If you try to do crash-dieting, it may lead to some terrible consequences such as other health problems and vitamin deficiencies
2. Skip Breakfast
Breakfast plays the most vital part of your daily diet. Breakfast skippers are prone to the obese condition, compared to breakfast eaters. Moreover, people who eat less than 3 meals per day are likely to consume more calories during the course of the day
These are our recommendations on the top 16 obesity do’s and don’ts you must follow. We expect that after reading this article, you will know some methods on how to lose weight and know some unhealthy food to avoid. If you have any ideas or some information about obesity, please share with us in the comment box. We are very glad to receive your interaction. Thank you for reading. For other articles about the do’s and don’ts or health problems, please go to our News & Facts page.
