Obesity is one of the most serious concerns dogging nutritional and medical experts. It is rising to epidemic levels in modern world. Almost half on the adult population in US and other industrialized nations is recorded to be obese. Ironically, the real problem with obesity is not just about being overweight or looking “not so pleasant.” Scientific and medical research link obesity to a number of life-threatening medical conditions like Coronary ailments, Diabetes, and hypertension.
There are a number of established factors that contribute to obesity. Here are just some of them:
- Genetics. Obesity has a definite linkage with genetics. However, hereditary obesity can be controlled through healthy life style, workout and regulated diet.
- Junk or Binge eating. Major factor in obesity is the easy and off the shelf availability of processed junk food. Such processed food carries little real nutritional benefits and often loaded with junk calories. Consumption of such food as a regular lifestyle matter in the industrialized world is the main source of obesity.
- Unhealthy Lifestyle. Digitalization and social media have created a modern lifestyle that is mostly tied to computer screens. Busy business schedules and job pressures are also adding to a lifestyle that is devoid of any physical activity like workout, jogging and gym. All factors added up; a modern human is just not burning enough calories. The access calories get stored in the form of fat and result in obesity over time.
This just explains what is going wrong that results in obesity. Here is how you can fight the problem:
- Calculate how many calories your body needs to maintain your existing weight. These are called your maintenance calories.
- Initially deduct 10% (to a maximum of 500Kcal) off the total maintenance calories. It is important to understand that drastically reducing your calories will result in muscle and water loss – not fat loss.
- Split your maintenance calories over 5 or 6 meals (rather than 2 or 3). You should aim to eat every 3-4 hours.
- Cut out all simple carbohydrates (except straight after exercise, eat whole grain, and high fiber foods.)
- Exercise at least 3 times a week, doing 30 minutes of cardio to a reasonable level of intensity. This will help to create the calorie deficit and encourage your body to lose fat.
- Make simple replacements in your diet, Sweetener in place of sugar, diet drinks in place of full sugar drinks, use leaner cuts of meat etc. At first these changes may be difficult but you will get used to them and make vital calorie savings every day.
- Drink plenty of water; at least 2 liters of water every day. If you are dehydrated, your body will be less efficient and will make fat loss more difficult.
- Try to eat low carb (complex only!), low fat and moderate protein.
- Keep a food diary to monitor how many calories you are consuming (since it is very easy to over eat.)
- Supplementing your diet can make fat loss easier. A diet high in protein can help preserve muscle (more muscle means an increase in metabolism). There are also some fat loss supplements available which help boost your metabolism. This is useful as your metabolism may slow during extended periods of dieting.
These dietary and lifestyle tips can help you in fighting obesity.
REMEMBER! Obesity is a very serious health condition and no one can help you unless you are really interested in handling it. Start fighting obesity today. IT IS NEVER TOO LATE.