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Obesity, usually tied to lifestyle, also links to other health conditions. It's common in adults but can hit the elderly, youth, and kids too. Bad habits, irrespective of weight, raise the chance of diseases like diabetes, heart problems, and cancer. It's crucial to control your weight to counter obesity.
Many methods exist to manage weight. Diet, exercise, medications, invasive approaches, and therapy can support weight loss.
Identifying obesity involves measuring a person's height and weight and figuring out their body mass index (BMI). It's calculated as weight (kg) divided by the square of their height (m2).
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Tips to manage obesity
1) Avoid junk food
"Eat fewer 'bad' fatty or fried foods and more 'healthy' fats in moderation, such as butter and cheese. Consume fewer processed and sugary foods, such as processed candies, jaggery, and sugar, while eating more vegetables and fruits. A high fiber meal helps keep our stomachs full and contains fewer calories.
2) Set realistic goals
Losing weight isn't a simple task. It is doable, but it requires effort and dedication. Beginning the weight reduction path can be difficult, and it's easy to lose track of where you're at.
Setting realistic and attainable goals helps you stay motivated and move forward. Instead of establishing big objectives, make smaller ones, such as strolling around the block multiple times a week or just eating dessert on weekends.
3) Consume fewer calories
You and your physician should talk about how many calories you should eat per day. For women, the average daily calorie intake is 1,200 to 1,500, whereas for men, it is 1,500 to 1,800. The objective is to burn more calories than you consume; this is the only method to lose weight naturally and safely.
4) Exercise
Along with dietary adjustments, increasing physical activity allows you to burn more calories. As a result, healthcare practitioners typically advocate combining a regular physical plan with dietary adjustments.
Adults ought to engage in between 150 and 300 minutes of moderately intense exercise each week, including brisk walks or jogging.
5) Practice mindfulness
Mindful eating entails focusing on the present moment while consuming food and remaining mindful of feeling full and hunger cues. This can help prevent binge eating and encourage healthier eating habits, which eventually helps you achieve your goal.
6) Check your BMI
The Body Mass Index (BMI) is a quantitative figure that represents your weight in relation to your height. It might help you determine whether you are at a weight that is appropriate or need to shed weight.
The ideal BMI is lower than 25, whereas a body mass index of 18.5 is regarded as underweight. You can determine your body mass index (BMI) online or by visiting your healthcare provider.
7) Set motivations for yourself
If you'd like to be thin, imagine yourself thin. Imagine yourself in the future, around six months to a year's time from now, and how good you're going to feel and look without excess weight. Dig up old images of your slimmer self and set them somewhere as an indicator of the goal you are aiming for.
8) Say goodbye to shortcuts
This category contains fad diets, fat-burning equipment, weight-loss medications, and powders. Furthermore, not only do such procedures have dangerous negative effects, but a few of them also result in a yo-yo effect in which you recover excess weight as rapidly as you lose it.
Even if you meet your weight loss target, you still need to exercise and care for your health. Maintenance is essential.
Establishing attainable goals is critical from the start. If you have long-term health goals, you should not treat your food and workouts as a quick fix.
