You Stand a Higher Than 70% Chance of Becoming Obese
And so do I. So do my neighbors, my kids, parents, the help at home. Everyone.
Unreal as that might sound, even BS to some, it’s based on the fact that worldwide we are losing our fight against obesity. India has steadily eaten its way to the top and now counts among the top 5 most obese nation worldwide. Top 5. As part and parcel of an obese nation, how safe are you and I from tilting the scale to our disadvantage? In view of the world Obesity day, let us discuss some of the strategies to prevent obesity. Obesity is an epidemic, a complex problem. Preventing obesity requires not a single solution but a multifaceted approach. State and local organisations, business and community leaders, school, childcare and healthcare professionals, and individuals must be involved to create an environment that supports a healthy lifestyle to overcome this epidemic. The key to achieving and maintaining a healthy weight isn't short-term dietary changes; it's about a lifestyle that includes healthy eating and regular physical activity. Obesity can be prevented by adhering to the following:
- Monitoring Weight Status. BMI and waist circumference are two parameters to determine weight status and potential disease risk. A high BMI could indicate a high body fat composition.
- Fill half your plate with fruits and vegetables: Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy.
- Opt for whole grains: Switch from refined to whole grains like "whole wheat," "brown rice," "oatmeal," "rolled oats," quinoa," or "millets."
- Swap Whole milk with fat-free or low-fat (1%) milk: Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.
- Pick lean protein foods: When including meat, and poultry, select leaner cuts. Avoid foods like fried chicken and fish/ meat and opt for baked and grilled meat.
- Drink water instead of sugary drinks: Cut calories by drinking water or unsweetened beverages. Carbonated drinks, energy drinks, and sports drinks are a major source of added sugar Try adding a slice of lemon, lime, jaljeera or watermelon to your glass of water if you want some flavor.
- Cut back on solid fats and Fried Foods: Eat fewer foods that contain solid fat; foods made with trans-fat( Butter and margarine ) like processed and baked foods. Use healthier options like hung curd/curd and lime juice salad dressings instead of mayonnaise. Avoid fried foods like samosas, potato wedges, french fries ,poories etc.and snack on healthy foods like nuts and,sprouts.
- Eat some seafood: Seafood includes fish (such as salmon, tuna, and trout) and shellfish (such as crab , mussels, and oysters). Fish have protein, minerals, and omega-3 fatty acids (heart-healthy fat) which are considered healthy.
- Physical Activity
- Physical activity increases total energy expenditure of a person , which aids in energy balance or in losing weight, provided the person doesn’t eat more to compensate for the extra calories lost.
- Physical activity helps to reduce fat around the waist and total body fat, thus slowing the development of abdominal obesity.
- Weight lifting, push-ups, and other muscle-strengthening activities build muscle mass. This results in an increase in metabolism throughout the day even when you're at rest, making it easier to control weight.
- Physical activity reduces depression and anxiety, and this mood boost may motivate people to stick with their exercise regimens over time.
- Tags: Health