Nowadays obesity is a major health concern in many countries.According to WHO most of the world's population live in countries where overweight and obesity kills more people than underweight.World wide obesity has nearly tripled since 1975.
Obesity is a complicated disease which refers to excess accumulation of fat in the body.A person becomes obese when his/her BMI(body mass index) exceeds 30.Obesity may be due to genetic factors' overeating' eating more processed foods' sedentary life style' hormonal problems and use of certain type of medications.
Obesity itself causes many serious health consequences like high blood pressure' hypertension' cardiovascular diseases ' type 2 diabetes' osteoarthritis and some cancers like endometrial' breast and colon cancer.Obesity also effects a person psychologically.Looking good' smart' and beautiful is the desire of every person but obese peoples are rejected by our society.It can lead to increased depression' anxiety' and decreased self esteem.If a child is obese it will effect his/her academic performance.So considering its adverse effects on the health prevention and treatment of obesity is very crucial.
Reducing obesity is not an easy task because in obesity fat cells increase in both size and number.When you are on dieting fat cell size decreases but fat cell number do not change.So when you quit dieting fat cells may again increase in size.Weight reduction is a time consuming process obese people should show patience in this regard.If you think that you would lose many pounds of weight in just 1 month by heavy dieting' excessive exercises and using medications.It will also have adverse effects on your body which will appear gradually.In this regard should consult a good nutritionist or dietician.
Inspire of consultation you should improve your lifestyle.you should exercise regularly.Time duration of exercise is from 60 to 90 min.
Avoid processed foods like pizza' burger and other fast foods etc.
Drink water before meals.Water is 100% caloric free' helps you to burn your calories and even suppress your appetite if consumed before meals.
Avoid beverages like soft drinks energy drinks fruit juices' and chocolate milk etc.
Increase intake of fruits and vegetables or plant based food in your diet because it contains phytochemicals that help to fight against obesity.e.g.grapes' carrots ands figs etc.
Here are some remedies to lose weight.
Apple cider vinegar:
Add 1 tablespoon of apple cider vinegar to a glass of warm water' mix it and add some honey(optional).Drink this mixture twice a week.
Drinking green tea and lemon juice also reduces weight.
Add protein to your diet.For example eggs and black beans it increases metabolism and helps to burn calories.
Use fat free milk.
Use extra virgin olive oil.
For effective weight management your dedication is important.Losing weight is no doubt a difficult process but it is not impossible.
A famous Arabian proverb is
" who has health has hope and he who has hope has everything".