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Easy Ways To Fight Obesity

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Keeping in mind today’s lifestyles, people spending more time with their hi-tech gadgets, junk food habits, lack of physical exercises, no proper time management has contributed largely towards the problem of obesity. Obesity is one of the main reasons for getting many ailments like diabetes, heart diseases, back problems etc.


Today Obesity has become a universal problem hence it is very important that we all maintain good healthy lifestyle comprising of a good, nutritious diet and regular exercises like yoga, walking, jogging, swimming etc. There are various causes of obesity which includes overeating, physical inactivity, genetics, due to medication, slow metabolism, taking a diet high in simple carbohydrates etc.


Tackling obesity is not too tough but you really need to gear up your will power and be disciplined in your lifestyle.

Some amazing tips to fight obesity:

  1. Keeping a strict eye on your weight is imperative. The key point of weight loss is never skip breakfast as it is the most important meal of the day and help provide energy all throughout the day.
  2. Do not nibble between meals. Have 4-5 small meals as this helps to increase the metabolic rate of the body.
  3. Do include a variety of green leafy vegetables, tomatoes and carrots as they are low in calories but high in vitamins and minerals. Eat fresh fruits, low calorie foods and fill your belly. Eating fresh tomato salad for breakfast can bring about fast weight loss.
  4. Follow a healthy eating plan. Create and prepare a balanced meal with the right amount of calories you need.
  5. Focus on portion size, don’t serve seconds, share desserts or else choose fruit instead, skip buffets.
  6.  Change your cooking or preparation method, cut on added fats, oils in cooking or spreads, prepare foods flavourful with fresh herbs, spices and low fat seasonings, serve several whole grain foods every day.
  7. Eat a healthy breakfast that includes grains, fruits, high-fibre cereal with low fat milk.
  8. Do not let yourself become very hungry so that you overeat at mealtime, eat small frequent meals which is less taxing on your digestive system.
  9. Eat slowly and chew your food thoroughly which aids in digestion.
  10. Keep a regular eating schedule and do not eat late at nights.
  11. Eat lots of green salads instead of fries and drink water before every meal.
  12. Snacking is good when you really feel hungry between meals but choosing a healthy snack will help you and your family stay healthy and fit.

Healthy foods to eat:  It is said that the crucial part of healthy eating is a balanced diet. A balanced diet or a good diet means consuming food from the entire different good group in the right quantities. Nutritionists say there are five main food groups that are whole grains, fruit and vegetables, protein, diary, and fat & sugar.


Whole Grains & products: Wheat flour is usually slightly darker than refined flour. Whole grains are rich in fiber, minerals and vitamins. Whole grains provide a unique combination of complex carbohydrates, water & fat-soluble vitamins, minerals, fiber, insoluble antioxidants and phytosterols.


Wheat: Roti, paratha, bhakri, puri, dhalia, whole bread, buns & biscuits.


Maize: Roti, bhutta or corn, cornflakes, corn soup.


Other Whole grains: Ragi balls, roti, porridge, dosa, bajra-roti, jowar-roti, buck wheat (kutu)-roti, poori, oatflakes, oatmeal.


Fruits and Vegetables: Fruit and vegetables have a high vitamin, mineral and fiber content - these nutrients are vital for your body to function well. Eat fresh fruits and vegetables and use appropriate cooking methods to minimise the loss of fibre and micronutrients. Whenever possible, try eating raw fresh fruits and vegetables after washing them thoroughly.


Avoid unnecessary peeling and scraping of fruits and vegetable because the nutrients are concentrated close to the peel/ skin. Wash vegetables thoroughly before chopping and do not leave chopped vegetables soaked in water as it drains the nutrition. Do not overcook the vegetable. Cook them in the right amount of water until they are just done. Consume whole fruits and vegetables rather than drinking their juices.


Protein: Meat, poultry, fish, seafood, eggs, nuts, seeds, soy products and beans and peas make up the protein food group. Although they’re included in the vegetable group for their fiber content and nutrient profile, beans and peas are also excellent sources of vegetarian protein Nutritionists advise that the fat in meat should be trimmed and drained away after cooking.


The skin should be removed from poultry. Most nutritionist advise that non-vegetarians can consume fish at least twice a week, preferably fish rich in omega oils, such as trout, fresh tuna, sardines, mackerel and salmon. For healthy eating, it is better to grill, roast or microwave meats and fish, rather than frying them.


Vegans, who do not eat any foods from animal sources, may get their protein from nuts, seeds, soya, and beans. They may have to supplement their zinc and B12 vitamin intake as these foods are not rich in them.


Diary products: Dairy products include milk, yoghurts, cheese, and some soya dairy products. Nutritionists say we should aim for low fat dairy products. People who do not consume animal sourced foods can get their calcium intake from other products, such as broccoli, cabbage and soya milk and yoghurts with added calcium. Dairy products are an excellent source of calcium which is important for healthy bones and teeth.


Fats & Sugar: Fats give the body energy for growth, but we need to make sure we eat the right amount as too much fat can be bad for us. There are two basic types of fats - saturated and unsaturated. Cream, margarine and fried foods are high in saturated fats, while vegetable oils and oily fish are rich in unsaturated fats.


Saturated fat consumption should be kept to a minimum because excess consumption significantly increases the risk of developing such diseases as heart disease. Sugary products include chocolate, cakes, biscuits, jam, sweets and aerated drinks etc. This should be kept to a minimum consumption because they are high in calories and bad for your teeth.


Do follow these fantastic tips which will surely help in keeping yourself healthy, fit and strong.  To try some nutritious, low carbs, low fat yet delicious and appetizing recipes, do click on:


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