“Eat to live, don’t live to eat”- Many of us will be familiar with this proverb, isn’t it? Yes, it is a fact. The majority of us are now living to eat delicious food. The great revolution in technology has changed everything, even in the case of food. Hence, modern life delivers many versatile food items. How many of you can even imagine a life without fast food? Tough, right? Many of us know these fast food consumption in excess can lead to serious health problems. But even knowing that, we are having those. That itself proves these food items have conquered humanity at the present.
Overconsumption of fast food can lead to headaches, depression, dental distress, heart disease, shortness of breath, high cholesterol, high blood pressure, weight gain, etc. One of the main health issues due to overconsumption is weight gain. According to the World Health Organization, in 2016, 1.9 billion adults were suffering from overweight and of these, 650 million were obese. In the coming days, it is expected that this count will have a great increase. But still, overweight is preventable. This article is about overweight and the methods for healthy weight loss.
What is Overweight?
In simple words, overweight is the case in which a person is much heavier than his usual weight. According to the National Institute of Health, Overweight is defined in terms of Body Mass Index(BMI). BMI is a person’s weight in kilograms divided by his/her height in meters squared.
Check, in which category you are included
- If BMI is <18.5: Underweight
- If BMI is 18.5-25: Normal
- If BMI is 25-30: Overweight
- If BMI is 30 or above: Obese
Overweight is abnormal or excessive fat accumulation that can lead to serious health issues.
Causes of Overweight
Overweight is caused due to several factors. Some of the crucial factors that can lead to overweight are listed below:
- Genetic Characteristics
- Poor Nutrition
- Overeating
- Alcoholism
- Less Sleep
- Stress
- Limited Exercise
Tips for healthy weight loss
Overweight is preventable. But for that, you have to take certain steps. If you execute these steps in the correct manner, you can reduce your weight successfully and protect your health.
Some crucial steps to reduce weight are listed below:
- Eat more fruits and vegetables: “An apple a day keeps the doctor away”. People who don’t know this popular proverb will be few. Yes, this proverb clearly proves that how many valuable fruits are to our health. Fruits and vegetables are an imperative part of our healthy life. Fruits and vegetables are rich in vitamins, minerals, and fibers that not only helps you to reduce your weight but also protects you from many dangerous diseases. Apple, banana, blueberry, grapes, pomegranate, dragon fruit, etc. are some of the crucial healthy fruits. Beans, carrot, broccoli, cauliflower, green peace, ladies’ finger, spinach, cabbage, etc. are some of the crucial healthy vegetables
- Do exercise for at least 30 minutes a day: Some studies have shown that inactivity is the major reason for overweight. Exercise plays an important role in a healthy life. People doing the exercise perfectly are believed to be almost safe from many serious sicknesses. Researchers found that 30 minutes of perfect exercise really helps to reduce weight. They found that men who exercised 30 minutes per day lost an average of 8 pounds over three months. Regular exercise increases your metabolic rate, which will, in turn, burn more calories and ultimately helps you to reduce weight
- Have a quality sleep: Having a good sleep is very essential to maintain your health. Experts recommend that you have to sleep for at least 8 hours. Less sleep can lead to several health issues. If you don’t get enough sleep, your body produces hunger causing hormones Leptin and Ghrelin in a huge amount which will eventually make you more hungry and eat more. Less sleep can also lead to diseases like Diabetes.
- Reduce fatty and sugary foods: If you have to reduce your weight, then this step is very very vital. Excess sugar consumption easily gains your weight as sugar is high in calories. Foods rich in a type of sugar called “Fructose” can even lead to the increase in hunger generating hormone Ghrelin and ultimately results in overeating. More sugar consumption also leads to high blood sugar levels. Hence, if you did not reduce fatty and sugary foods, you are surely vulnerable to serious health issues.
- Drink more water: Drinking more water is another way to reduce your weight. Drinking water, especially before meals, can give you a positive result as this reduces appetite. This is because water is calorie-free and also helps to burn more calories. The result will be excellent if you replace sugary beverages with water. Hence try to drink more water every day.
- Eat slowly: It is found that eating food fastly and carelessly can lead to overweight and other serious health issues. So it is recommended to eat slowly. Eating slowly helps you to reduce calorie intake and eventually helps you to reduce your weight. Eating slowly can also improve your digestion, absorb better nutrients and reduce your stress levels.
Conclusion
Overweight is one of the major health issues in our society. New lifestyles have completely changed everything. So there are no special medicines to reduce overweight. For that, people have to think and do the required. There is a proverb that sounds “even honey in excess can be a poison”. Yes, just think about it. Honey is considered as a valuable medicine for many sicknesses. But even honey’s overconsumption is harmful. That says everything. Unless people reduce fast foods and other items leading to overweight, there will be no change in the present situation. Once again reminding you- “ don’t live to eat but eat to live”.
Reference: internet