Summary: Junk diets, sedentary life styles, lack of exercise, smoking and a myriad of other factors have led to the inevitable result of increase in weight in the general population around the globe. Obesity is a problem that is particularly rampant in the developed countries, mainly due to technological advances that have made our lives easier but sedentary nonetheless.
Ever Increasing Weight: What to Do About It
Following are some of the tips that you can follow to keep your weight in check.
• DIETARY CHECK
Watch every morsel and every calorie that you put in your mouth. Avoid the fattening stuff like carbs that lead to sudden weight gain. Fried foods like fries must be avoided. Fats and sweets are a no-entry zone when it comes to weight loss. Salt consumption should not exceed the dietary allowance of 1.5 to 3.0 grams per day. Avoid energy drinks. Another thing to keep in mind is that always eat breakfast, no matter what. Empty stomach in the morning can lead to more mid-day snacks with more calories that can lead to weight gain.
• EAT HEALTHY
Going on a diet does not mean starving yourself. Eat less but eat healthy. Some food substances like whole grain foods, husk, legumes, beans, fresh or pureed vegetables, eggs, fresh fruits, yogurt, pistachios, raisins etc. help in losing weight. Vegetables can also be made into delicious soups to make them appetizing. “At least 8 glasses of water a day” should be your mantra. Water fills up your tummy fooling your body into thinking it is full. Adding red chilies to your diet can also help reduce weight due to release of capsaicin in the body.
• EXERCISE
It goes without saying that normal body mass index can be maintained only with normal level of physical activity. Even simple aerobic exercises like brisk walking, jogging, running, cycling, swimming, riding etc. can make tremendous difference. Heavy workouts like bench presses, triceps presses, military presses, chin ups, sit ups, hammer curls, dumbbell lifts etc. can also be opted for. Workouts should be aptly supplemented with pre and post-workout snacks to maintain your energy levels. When it comes to exercise, it is all a matter of will power and how regular you are.
• SURGICAL INTERVENTION
Severe obesity can also be treated with surgery when all other options fail. Surgical options depend upon the degree of obesity and include gastric bypass, sleeve procedure, gastric bands, gastroplasty, gastrectomy and gastric balloons etc. These methods are quite effective in achieving long term weight loss and in preventing the morbidities associated with obesity like cardiovascular disorders and diabetes etc.
