According to research conducted, around 70 percent of American adults are either overweight or obese. Obesity is a medical condition in which the excess fat accumulates in the body to an extent where it has negative effects on health. Therefore, making it a serious health issue that not only makes people look different physically, but also puts them at a higher risk of diseases like hypertension, cardiovascular disorders, diabetes, etc.
Many factors pave the way to obesity, including genetic factors, unhealthy eating habits, and lack of physical activity, but with effort and a changed lifestyle, you can fight obesity and reverse the negative effects like they never existed. For instance, changing your eating habits and including more physical activity in your life can help you fight obesity in a natural way.
However, some people assist their fat loss journey by taking fat burning pills along with a healthy diet and exercise. A leading source of health information, Health Canal has published medically reviewed articles about how they can assist in weight loss, along with their benefits and side effects one may experience. It is always best to consult your doctor before taking any supplements to prevent any complications.
Maintaining a healthy weight is crucial for leading a healthy life. Here are a few effective ways that will help fight obesity in a natural way.
1. Cut Down on Salt and Sugar
Salt and sugar are basic components of cooking. Without them, it’s hard to imagine what food items will taste like. However, excess of them can lead to weight gain. According to WHO, a person must consume less than 5 grams of salt in his food on a regular basis. The reason is that the more salt you consume, the more water retention occurs in your body due to increased sodium. This leads to an increase in weight.
In addition, excess sugar intake in the form of candies, juices, ice creams, etc. has zero nutritional value and high-calorie intake. Studies show that such sugar-filled foods lead to more gain of weight which promotes obesity. Cutting out sugar-filled items from your life and replacing them with natural foods to fulfill your sugar craving, such as natural fruits and coconut water can help you fight obesity in a healthy way.
2. Increase Consumption of Water
Water is an essential component of human life. A human body requires 8 to 9 glasses of water on a daily basis to carry out body functions. Increasing water consumption not only assists to flush out toxins from the body, but also helps maintain a healthy body weight. Studies have shown that increased consumption of water helps to lose weight, attain a low BM,I and burn body fat.
In addition, it helps to curb unnecessary food cravings and prevent overeating which leads to a gain in weight. It is often observed that people who consume less water have more food cravings and end up eating more than required. Consuming water in an adequate manner helps resting energy expenditure in adults up to 30 percent for at least one hour after consuming water.
3. Never Skip Breakfast
Another reason for the increased obesity rate is that people miss their breakfast. Many believe skipping breakfast will help in weight loss but in reality, it does the opposite. When you skip your breakfast, chances are you are going to consume more calories that day later because you feel extremely hungry in the afternoon. Therefore, leading to weight gain.
On the other hand, having a proper breakfast is essential to maintaining a healthy weight. When you have breakfast, you don’t feel extremely hungry in the afternoon and have controlled portions with more healthy choices that help you maintain a standard BMI.
4. Adopt Healthy Eating Habits
The eating habits of a person play a vital role in controlling or promoting obesity. Adopt healthy eating habits to make sure you are giving the right fuel to your body to function. For instance, increase the protein intake in your diet because protein-rich foods boost metabolism and help to curb appetite. In addition, they have a thermic effect which helps to burn fat when you’re asleep.
Including calcium-rich foods are essential in your diet as they help to fight obesity. For instance include milk, green leafy vegetables, yogurt, oranges, and cheese, as they are rich in calcium and are easily available. Moreover, include nuts in your diet, as they are fulfilling and are rich in antioxidants.
It is a common assumption that nuts are high-caloric food and have fats present in them. You need to keep in mind that excess of everything is bad. Taking 6-8 pieces of almonds, peanuts, and walnuts will do the job, you don’t necessarily have to consume kilograms of nuts to fulfill the nutritional requirements.
5. Exercise Is the Key to Weight Loss
Including physical activity in your routine is very important for leading a healthy life, a healthy diet is not enough. Try to indulge in a yoga class or running session with your friends, swimming, or in whatever physical activity that you have an interest in. Exercising helps to boost your metabolism and releases serotonin which is a happy hormone. Not only do you feel good about yourself after an exercise, but you also burn calories that help you to lose weight and fight obesity.
You can adopt healthy habits that involve more movement. For instance, if you have an option of taking a lift or stairs, choose stairs to burn extra calories. Similarly, if you’ve to get groceries from the market and it is near your home, prefer walking over taking your car. The more you move, the more you stay fit and healthy.
The Bottom Line
Obesity is the leading cause of several life-threatening diseases such as diabetes, cardiovascular disorders, and hypertension. A healthy lifestyle is the key to fighting obesity naturally and maintaining a healthy BMI.
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