Obesity refers to bodyweight that is greater than what is healthy or normal for a specific height. It is a chronic condition that affects millions of people across the globe and increases the risk of developing various health conditions. These may include type 2 diabetes, stroke, kidney diseases, heart diseases, fatty liver diseases, and more.
Several factors can affect your weight, which may lead to obesity. Genes and family history are a good example. In other words, your chances of becoming obese are higher if either of your parents is overweight or obese.
Your physical activities and eating habits can also increase the prospect of becoming obese. This happens if you drink beverages and eat foods that are high in fats, sugar, and calories. Spending lots of time lying or sitting down while engaging in a few or no physical activities can increase your chances of becoming obese.
Physical exercises and a healthy diet are important if you are overweight or obese. These two can play a significant role in helping you to lose weight and keep a healthy body for long. However, losing weight isn’t as easy as it may sound. You need an effective weight management program that will guide you through the process of attaining a lean body. Such a program should involve:
- Healthy Eating Plan
The first step is to change the way you eat since it is crucial to losing and maintaining the ideal weight. One important change is to consume foods with fewer calories. Your choice of beverage and food is vital. Eating healthy is a process that takes into consideration factors like sex, metabolism, age, weight, food access and preferences, traditions, culture, and more. Ideally, your plan should consist of:
- Eating fruits, vegetables, and whole grains
- Low-fat or fat-free dairy products
- Consuming lots of protein foods
- Consuming lots of natural oils
Your plan must also include consuming beverages and foods with no added sugars, salt, and fewer carbohydrates. You must control your portions and stop eating foods with saturated fats.
- Regular Physical Activity
Regular physical activity means performing moderate-intensity aerobic exercises for at least two hours a week. Walking fast, dancing, and jogging are examples of moderate-intensity aerobic exercises. These activities help you to breathe harder and make the heart beat faster. Also, consider other aerobic activities like biking and swimming.
It is also essential to do some strengthening activities regularly. An exercise that makes you pull or push something can improve your balance and strength. If you are not in the habit of working out, do not engage in strenuous activities. Instead, engage in something that your body can handle to avoid health risks.
- Sleep More
Sleep is an essential modulator of glucose metabolism and neuroendocrine function. Lack of it can result in endocrine and metabolic alterations. That includes:
- Reduced glucose tolerance
- Reduced insulin sensitivity
- Reduced leptin levels
- Increased cortisol concentrations in the evening
- Increased appetite and hunger
- Elevated ghrelin levels
Lack of sleep increases cortisol spike in the brain. Cortisol is a stress hormone that tells the body to conserve more energy to fuel the number of hours you will be awake. As a result, your body will hang on to fat. So, when you sleep less, you increase your chances of developing obesity and its related complications.
Obesity is a chronic condition that needs immediate intervention because it can lead to many health effects. If you are obese, you must manage your weight to live a healthy life. You can achieve this by doing regular exercise and eating healthy foods. Also, you need lots of sleep. People who sleep less tend to snack more and consume more calories.