Obesity or being overweight is among the most common medical conditions in today’s society. Being obese has a negative effect on the overall health of an individual. It can lower the quality of life by causing physical and psychological problems like lower back pain, limited mobility, impotence, sleep apnea, low self-esteem, depression, and more. Since obesity can lead to the development of some of the most serious medical conditions, it has become one of the leading causes of deaths all around the world.
Health Risks Associated With Obesity
Obesity significantly increases your risk of suffering from diabetes. Diabetes, as we all know, is a very dangerous health condition that can damage the vital organs of the body and even cause premature death. Losing excess weight is a must in order to prevent as well as control diabetes.
Women who are obese are at a much higher risk of suffering from ovarian cancer, breast cancer and bladder cancer. While overweight men may develop prostate and colorectal cancer. Too much body weight can cause hormonal imbalance, which can lead to cancer. By keeping your body weight under control, you significantly reduce your risk of various kinds of cancers.
Being overweight exerts too much pressure on lower back joints and knees. Over a period of time, this can cause thinning of the cartilage and increase the risk of suffering from osteoarthritis.
Being obese can give rise to breathing problems. People who are overweight are more likely to be affected by sleep apnea. Obese people might snore heavily and find it difficult to breath for short durations at night.
Arteriosclerosis or hardening of arteries is another very serious health risk associated with obesity. This condition is caused when there is an increase in the levels of cholesterol in the arterial blood vessels. The buildup of fats and cholesterol causes the formation of plaque inside the arteries, making them harder and narrower. This obstructs the blood flow and makes your heart pump harder to supply enough blood to vital organs of the body. When the pressure on your heart increases, you become more likely to suffer from serious problems like high blood pressure, heart attack, stroke, and heart failure.
In addition to causing physical health problems mentioned above, obesity can also lead to mental and emotional issues. Being overweight affects the physical appearance of an individual. Many obese people worry too much about how they look and what people think about their body. This can cause a lot of stress, low self-esteem, low confidence, and depression.
Ways to Lose Excess Weight and Live a Healthy Lifestyle
People who are overweight should not lose hope of living a healthy life. There are several things that could be done to lose extra weight and prevent against the harmful effects of obesity. You must realize that you are the only one who has complete control over your weight and overall health. Following the basic tips explained below will help you to lose excess weight in a proper way and also prevent weight gain.
Exercise and increase your daily physical activities
Without exercising and staying physically active, you cannot live a healthy and disease free life. Exercising for thirty to forty minutes at least five times a week will not only speed up weight loss, but also boost your overall health. Exercise increases the strength of your body and promotes muscle growth. Since muscles have much higher metabolic rate than fat, building muscles will increase your metabolism. A good metabolic rate will help to burn fat at a faster speed. To build strong muscles, you will need to add strength training in your exercise routine.
People who are not fond of high intensity workouts can perform simple, beneficial and enjoyable exercises such as jogging, brisk walking, swimming, cycling, kickboxing, etc. Exercise doesn’t always have to be monotonous and boring. Even dancing and playing outdoor games like football, basketball, baseball, etc. are forms of exercise.
Eat good fats and avoid bad fats
There are certain healthy fats that you need to add in your daily diet. Omega-3 fatty acids are one example of healthy fats. Fresh fish like salmon, mackerel, sardines and tuna contain the highest amounts of omega-3 fatty acids. Having about two to three servings of these fish every week will not only help in weight loss, but also improve your cardiovascular health.
Monounsaturated fats are other healthy fats that can help you to lose weight. Avocados contain a very high amount of monounsaturated fats. Although avocados are high in calories, the fact that they are very nutritious and contain good amounts of monounsaturated fats makes them a healthy food.
Olive oil is also a good source of healthy fats. It is capable of lowering inflammation levels and it also increases the fat burning response in your body.
Eliminate or limit sugar consumption
People who are looking to lose weight must definitely eliminate or at least limit the intake of sugar from their diets. Consuming too much sugar causes your body to make use of insulin so as to burn the sugar off. This causes a sudden spike your levels of insulin. Whatever will be left unused will be converted into fat by your body. Be very careful of various hidden source of sugar like sodas and juices.
Develop a habit of eating a healthy breakfast every day
Falling asleep makes your metabolism enter a resting sate. The best way to efficiently turn your metabolism on in the morning is to have a healthy and well-balanced breakfast that is high in protein. Some of the best breakfast choices for weight loss include fresh fruits, oatmeal, berries, eggs, smoothies, peanut butter, and yogurt.
Stop eating junk foods and processed foods
Eating junk foods and processed foods is the number one reason for obesity. Not only do these unhealthy foods cause weight gain, but they also lack nutritive value. Canned and processed foods also contain preservatives that are harmful for your health. Avoiding such unhealthy foods is a must for weight loss.
Make changes to your way of eating
One of the most effective ways of helping yourself to lose weight is to eat smaller meals. Eating mini meals after about every three to four hours will be beneficial for your metabolism and also keep you energetic. Another advantage of having four to five smaller meals rather than the three heavy ones is that you will not feel hungry in between meals. Since starving yourself is the main reason for overeating, having frequent meals will prevent this too. Make sure that you never skip a meal, as it can cause a fall in your metabolic rate.
Drink as much water as you can
Drinking a lot of water and staying hydrated all through the day has several health advantages. Increasing water consumption is even more important for people who exercise on a regular basis. Drinking water can keep you full and prevent overeating. Carrying a bottle of water with you can also prevent you from consuming canned juices and sodas that are high in calories and packed with sugar.
Set small and realistic weight loss goals
Set small weight loss goals that eventually lead to the bigger one. Setting unrealistic weight loss goals will only lead to disappointment and might even make you give up. Whereas achieving small and realistic goals will give you a sense of fulfillment and encourage you to carry on.