हिंदी
Nowadays, a sizable portion of the population suffers from obesity or excessive weight, and the modern lifestyle is to blame for this developing issue. Overall health might suffer from a sedentary lifestyle, eating junk food, and getting little to no exercise. One of the major risk factors for chronic conditions including diabetes, hypertension, heart disease, and even some types of cancer is obesity. The majority of the time, many people with normal weight may have high body fat percentages and they may be equally at risk of lifestyle diseases. Obese persons typically have a high percentage of harmful fat in their bodies.
Here are some lifestyle adjustments that one should do to prevent, treat, or manage obesity.
1. Avoid unhealthy fats
Consume less “bad” fat or fried foods and more “good” fats, such as butter and cheese, in moderation. Eat more servings of fruits and vegetables while consuming fewer processed and sugary foods, such as processed sweets, jaggery, and sugar. A diet high in fiber keeps us feeling fuller longer and contains less calories.
2. Exercise
Exercise is proven to help people lose weight, but one should also adopt an active lifestyle in general. For example, one should choose the stairs over the elevator, take a stroll while on the phone, and hold meetings while standing.
3. Consume a lot of dietary fiber
Consume foods with a low GI, such as greens, fruits, raw carrots, kidney beans, chickpeas, and lentils. Sweet corn, bananas, raw pineapple, raisins, cherries, oat breakfast cereals, multigrain, whole-grain wheat, and rye bread are examples of foods with a medium glycemic index. White rice, white bread, and potatoes have a high glycemic index and should be avoided.
4. Increase consumption of calorie-free beverages or water
Use fruit juice instead of sugar-sweetened drinks like soda, fruit drinks, and sports drinks, but only in moderation each day.
5. Reduce screen time
Reduce TV and screen time Instead of spending all of our time indoors, we can try to discover pleasure in outdoor activities.
6. Try relaxation techniques and meditate
While managing work and home may be difficult, it’s crucial to take breaks. Try breathing exercises, meditation, or break into a dance if that feels calming to you.
7. Sleep
We should endeavor to lessen the stress in our lives today by engaging in activities like meditation, yoga, music, dancing, and any other stress-relieving activities. We should make an effort to change our sleeping patterns by getting to bed earlier and making sure we get a full 8 hours of rest. This lowers stress levels and obesity risk.
8. Monitor your hormones and emotions
Abstain from emotional eating. Instead of giving in to eating your emotions, take a moment to consider what has caused this rapid change in your mood.
