5 simple steps to fight obesity while staying healthy
In the modern world, where convenience is the new currency, where Netflix replaces the exit, video games replace sports and everything from groceries to medicines is available at the door: fitness and health have a cost that leads to the obesity. Being overweight or obese can cause a lot of health problems such as heart disease, metabolism syndrome, hypertension and even premature death. In a country that, according to forecasts, will have 48.3 million people with obesity by 2025, India needs a wake-up call to combat the obesity epidemic. Here are some simple steps to incorporate into your routine to fight the battle of obesity:
1. Establish a plan of 5 ideal meals
One of the main reasons for being overweight is an incorrect consumption pattern. Having long intervals of gaps between meals slows your metabolism rate and causes you to hoard more. Having 5-6 meals a day at regular intervals of 2-3 hours and in small portions keeps your metabolism running and feeling full throughout the day. It also helps reduce food cravings and controls blood sugar levels.
2. Sleep well at night Obesity results from calorie imbalance; Too many calories inside, too few calories outside. Studies have shown that there is a direct correlation between inadequate sleep and increased BMI (body mass index) or obesity in people. Lack of sleep affects the signals in your brain that regulate appetite and indicate when the body is satiated, leading to overeating and overeating. Make sure you sleep a minimum of 6 hours a day to have a healthy body and mind.
While obesity is determined by several factors, such as genes, age and medications, the most variable factor is physical activity. It is a well known fact that exercising helps you stay fit, but for those who cannot or cannot go to gyms, just staying active can be very useful. This includes climbing stairs instead of escalators, walking to nearby places instead of vehicles, and standing instead of sitting.
4. Choose real over processed foods
Processed foods, in more general terms, are foods that are altered from their natural state by industrial processing. These are packaged and ready-to-eat foods that have been treated with preservatives to support a shelf life because they are high in fat, carbohydrates and sugar, a recipe for obesity. Reducing the intake of processed foods and switching to raw and natural foods such as fruits, vegetables and nuts is the most effective way to combat obesity.
5.Take your stress
The most insidious link between stress and obesity is that it is a vicious circle. Most of the time, people eat more when they are stressed and being overweight due to eating more causes more stress. The only way out of this situation is to find a way to let off steam. Enjoying a sport, for example, is an effective way to reduce stress. Meditation, yoga and counseling are also some useful ways to master stress.
Contributions of Vandana Luthra, founder, VLCC