Obesity is a condition of excessive body fat. It results from energy imbalances, too many calories in or few calories burned.
Obesity is a medical problem that increases your risk of other diseases and health problems such as heart disease, diabetes, high blood pressure, and certain cancers.
People have difficulty avoiding obesity due to many reasons. Often, obesity results from a combination of inherited factors, environmental factors, lifestyle, personal diet, and exercise choice. The good news is that modest weight loss can improve or prevent the health problems associated with obesity. Dietary changes increased physical activities, and behavior changes can help you lose weight. Obesity is diagnosed when your body mass index (BMI) is 30 or higher.
How to not get too FAT!
Whether you’re at risk of obesity or currently overweight or at a healthy weight, you can take steps to prevent unhealthy weight gain and related health problems. Some of such steps are;
- Regular exercise — You need to exercise your body regularly to prevent unnecessary weight. Exercise helps to prevent or even reverse the effect of certain diseases. Exercise lowers blood pressure and cholesterol, which may prevent heart disease. In addition, if you exercise you lower your risk of developing certain types of cancer such as colon and breast cancer and possibly lowering the rate of anxiety and depression. Exercise is helpful for weight loss and maintaining weight loss, exercise can increase how many calories you burn in a day.
- Follow a healthy eating plan — Focus on low-calorie, nutrient-dense food, such as fruit, vegetables, legumes, and whole grains. You need to eat more food that contains plenty of antioxidants that fight free radicals and mitigate oxidative cell damage. For These reasons, consider adding carrots, figs, grapes, peaches, to your diet. Eat three regular meals a day with limited snacking and Avoid saturated fat while limiting sweets and alcohol. You can still enjoy small amounts of high-fat, high-calorie foods as an infrequent treat.
- Monitor your weight regularly — monitoring your weight can tell you whether your efforts are working or can help to detect if you’re gaining weight before it becomes a big problem. People who weigh themselves at least once a week or a month are more successful in keeping off excess pounds.
- Be consistent — By sticking to your healthy weight plan during the days, weekends. To achieve your weight loss goals, be consistent. This is done by developing a stable schedule of healthy eating and exercise that can help with keeping your weight management consistent. Consistency is key to keeping weight off; stick to your new healthy habit rather than going to the old lifestyle.
- Know and avoid the food traps that cause you to eat.
Always ensure to choose foods that promote a healthy weight and good health.
One of the reasons why excess weight and fat accumulate is when a person consumes more calories than they use. Over time this can lead to weight gain. Some types of food are more likely to lead to weight gain, while some processed foods contain additives. An example of such addiction is high-fructose corn syrup. Consumption of this can cause changes in the body that result in additional weight gain. Reducing the intake of processed and ready-made food high in sugar and fat, while increasing whole grains and other high-fiber foods such as fresh vegetables and fruits can help a person to lose weight.
Why getting too fat is dangerous to your health
Obesity is associated with a long list of chronic health diseases, many of which become manageable and more difficult to treat over time.
These conditions include but are not limited to;
i. stroke
ii. high blood pressure
iii. heart disease
iv. Gallbladder disease
v. Sexual health issues
vi. Mental health conditions
vii. Type 2 diabetes — a condition that causes a person’s blood sugar level to become high
viii. Metabolic syndrome — a combination of diabetes, high blood pressure, and obesity.
ix. Sleep apnoea — A condition that causes interrupted breathing during sleep, which can lead to daytime sleepiness with an increased risk of road traffic accidents, and a greater risk of diabetes, high blood pressure, and heart disease.
x. Reduced fertility and Pregnancy complications such as gestational diabetes or preeclampsia when a woman experiences a potentially dangerous rise in blood pressure during pregnancy.
Obesity reduces life expectancy by an average of 3 to 10years, depending on how severe it is. It’s estimated that obesity and being overweight contribute to at least 1 in every 13 deaths in Europe.
By focusing on obesity prevention and lifestyle changes, it may be possible to slow or prevent the development of this disease.
Is it carbohydrate, protein, or fat that makes us fat?
The simple answer is if you eat too much of these nutrients you will gain weight. Obesity is one side of the double burden of malnutrition. The number of cases of obese has grown to an epidemic portion with over 4 million people dying each year as a result of being overweight or obese in 2017. According to the statistics, rates of overweight and obesity continue to grow in adults and children.
Health Idol’s Advice
Preventing obesity matters a lot and it plays an important role in good health. There are numerous treatment options available for obesity. however, you can follow the home remedies and then visit or consult a doctor. Obesity does not come overnight, neither can it go easily. Luckily, it can be managed with long-term commitment and consistency. Obesity and overweight, as well as their related noncommunicable diseases, can be preventable. Meanwhile, supportive environments and communities are fundamental in shaping people’s ideas by making healthier foods and regular physical activity or exercise the easiest choice that is accessible, available, and affordable. Someone needs to avoid weight regain because when losing weight your body needs less food so after a few months, weight loss slows and level up but if you go back to your previous calories intake once you have lost weight, it’s very likely you will put the weight back on. Increasing physical activity up to 60 minutes a day and continuing to watch whatever you eat may help you keep the weight off.
Live well, live Healthier...
