Our modern lifestyle has made our lives easier but because of these gadgets, we are becoming ill too. There are many diseases which are caused by our modern lifestyle but the one which is very common is obesity. The term exactly means ‘the state of being grossly fat or overweight’. Normally, we don’t see it as a life threatening disease but gradually it can lead to diseases like heart stroke, heart diseases, diabetics, sleep apnea etc.
Our bodies are made up of water, fat, protein, carbohydrate and various minerals and vitamins. If you have too much fat especially around the waist, you’re at higher risk for health problems like high blood pressure, stroke etc. It harms heart and blood vessel systems too. It also leads to gallstones, osteoarthritis, some types of cancer, and respiratory problems.
Facts About Obesity
- Today two-thirds of adults and nearly one-third of children struggle with overweight and obesity.
- If obesity rates stay consistent, by 2030, 51 percent of the population will be obese .
- Over 75 percent of hypertension cases are directly linked to obesity.
- Obesity is linked to more than 60 chronic diseases.
- Less than 15 percent of school-aged children walk or bike to school today, compared to 48 percent that did in 1969, according to the Safe Routes to School Partnership.
- Approximately two-thirds of U.S. adults with type 2 diabetes are overweight or have obesity.
- According to the American Cancer Society, 572,000 Americans die of cancer each year, about one-third of these cancer deaths are linked to excess body weight, poor nutrition and/or physical inactivity.
- 72% of older men and 67% of older women are now overweight or obese
Different Ways to avoid Obesity
It is the first and most important step to fight against obesity. Exercise helps to burn calories and extra fat. Exercise 3-4 days a week for about 30 minutes but make morning walk your routine. Swimming, cycling, dancing, playing tennis, brisk walking, jogging help burn a lot of calories. Exercise releases endorphins, pleasure hormones that keep you in a good mood; also sweating helps your body to get rid of toxins.
It’s not just the exercise that you need to do to control your weight. Watch your diet! What you eat really matters. Increase the amount of raw vegetables and fruits in your diet. Cucumber is really good as it contributes very little in terms of calories, good for the digestive system and contains lots of water. Do not cut back on meat completely instead eat fish and skinless chicken. Keep your body hydrated.
Eat In small portions
Eat 5 to 6 small healthy meals instead of regular 3 meals a day. In this way your stomach will not remain empty for longer periods of time and you will not feel starved.
Quit with the junk food
Tell yourself that you are not a food junkie. Say no to those fries, cheese burgers, and sugary soft drinks.
Get a weighing machine and check your weight every morning. It will motivate you to lose weight and will keep you informed about your progress. It will also help you to set a goal for every week.
Calculate your BMI
Body mass index is defined as an individual’s body weight in kgs divided by his height in meters squared. Normally a BMI of 18-25 is considered normal. 25-29 is overweight and 30 and above is obese while 35 and above lie in the category of morbidly obese. Calculating your BMI will help you to determine the degree of your obesity.