World Obesity Day 2020 is going to be held on 4th March. This day aims to spread awareness of obesity as well as other diseases that causes obesity.
Many healthcare foundations, political communities, and people get involved in campaigns, local activities, and events. The main objective of these activities is to understand the need for action, required to improve the condition, treatment, and care when suffering from obesity.
A person with a BMI of 30 and higher is considered obese. This health condition increases the risk of innumerable diseases i.e. metabolic disorders (high blood pressure, type 2 diabetes, and cardiovascular disease), arthritis, and some kind of cancer.
Since 1975, the population with obesity has increased 3 times and affected people of all ages. Let’s discover the major causes of obesity:
Imbalanced Calorie Intake & Less Energy Expenditure – Of course, if you indulge yourself in so much eating and are not willing your energy to spend, then definitely, you are inviting fatness. Adding meals with high carbohydrates, overeating and missing physical activity are responsible factors that cause obesity.
Did you know that eating more protein can boost your metabolism? So, get assistance from your dietician to manage carbohydrate and protein intake (natural metabolism booster).
Living Inactive Lifestyle – A person with no physical activity gets an unstable insulin level that leads to gaining weight. The most common sedentary lifestyle examples are:
- 9 to 5 sitting job,
- Devoting much time to playing games on the computer instead of outdoor games
- Avoiding walking/cycling
Manual/ physical work, using stairs, and doing household tasks will positively help to avoid a sedentary lifestyle.
Lack of Sleep – Research in the UK stated that people with insomnia are more likely to suffer from obesity. Sleep deprivation causes hormonal changes that affect ghrelin production ( a hormone liable for suppressing the appetite).
Medications – People taking antidepressants (for depression), anticonvulsants for seizures, a prescription for diabetes, oral contraceptives, and high blood pressure medicines are more likely to suffer from obesity.
Genetics – FTO gene or fat mass and the obesity-associated gene are responsible to cause plumpness. This gene affects ghrelin hormones and imbalances in eating behavior.
Stress – It has also been the most common cause of heaviness in the body. Stress releases cortisol and adrenaline hormones (causes hunger), responsible for obesity and metabolic disorder.
How to control obesity?
All of the above-mentioned reasons for obesity make it clear that we must go for a healthy diet, along with regular exercise, if we want to reduce the risk of obesity.
Let’s have a look at the eating habits that will help you to maintain a healthy BMI.
As protein is a natural metabolism booster, it aids to enhance the feelings of fullness and postpones hunger. Adding chia seeds or hemp seeds to breakfast cereals can be a good option to start your day.
Fiber takes time to digest the food increases fullness and absorbs nutrients. Hence, adding more fiber to a meal can help to control chubbiness. Whole grain cereals, oats, barley, fruits and vegetables, peas, beans, pulses, nuts, and seeds are good sources of fiber.
Probiotics are known as one of the natural diets that mainly work to regulate body weight. Therefore, it is also suggested to the people, aspiring for weight management.
Avoid sugar & refined carbohydrates (white rice, bread & pasta) in meals. We already discussed how high carbohydrates affect insulin production in the human body and promote fat storage. Hereafter, cutting sugar and carbs from your diet is mandatory, if willing to live a healthy life.
Ayurvedic remedies such as bio weight lite capsules from BIOAYURVEDA have been very beneficial to manage weight. The following are its benefits:
- A blend of natural herbs helps to boost metabolism
- Regulates blood sugar level
- Process stored fats from the body
Health experts also suggest a garcinia capsule for weight loss. These capsules regulate metabolism, inhibit the storage of fat, and produce heat to burn calories.
Now it’s time to keen through the lifestyle and make possible changes, required to cut down the fat from the body:
No doubt, regular physical exercise along with a healthy diet is going to work like a miracle. But, determination is the most important thing, required to make things successful. Physical exercise has countless benefits. Some of them are below mentioned:
- Enables the body to burn more calories
- Reduces body fat improves heart health
- Builds body strength and endurance
Behavioral therapy is recommended to manage stress and reduce the risk of obesity. Meditation & yoga can be a reward for your inner health. Below mentioned are the techniques that also support diminishing the stress level.
- Tai chi
- Inhale & exhale breathing technique
- Spending time with friends or family
On this special day, let’s make a small effort to connect ourselves with a healthy lifestyle, cure obesity and reduce the risk of other diseases, caused by it.