How To Control Obesity Through A Healthy Diet?


What is Obesity And How To Control Obesity Through A Healthy Diet?

Obesity is a medical disorder that occurs when a person carries excess weight and body fat that affect their health. We can tell that a particular person is suffering from obesity based on the Body Mass Index (BMI) factor. If BMI is from 25 to 29.9, means that the person is suffering from excess weight. And if the BMI is 30 or above 30, it tells us that the person is suffering from obesity problems. There are various causes and remedies to control obesity through a healthy diet.

Causes of Obesity

In India, many statistics tell that more than 5% of the Country’s population suffers from obesity and overweight problems. The popularity of obesity is

  • 35.7% among young adults aged 20 to 39 years
  • 42.8% among middle-aged adults aged 40 to 59 years
  • 41.0% among older adults aged 60 and older
  • There are various causes of obesity, some of them are

  • Hereditary or Genetics
  • Overeating
  • Lack of physical activity
  • Diet with high carbohydrates and fats
  • Lack of medication
  • Psychological factor
  • Hormone imbalance
  • Lack of proper sleep
  • High-stress levels
  • social issues

Various health issues associated with Obesity

Why we should prevent and control obesity through a healthy diet is because of the health risks are associated with it. Obesity results in various heart issues like heart attack, heart stroke, chest pain, heart failure, abnormal heart rhythm). It is also responsible for various cancers (breast, cervical), Psychiatric diseases (depression, sleep apnea), skin, liver, and kidney diseases.

And also raises health issues for both mother and baby at the time of pregnancy. It results in diabetes, high blood pressure. Sometimes, the baby will be overweight and have some neural tube defects (defects of the brain and spinal cord). So doctors suggest some diet to reduce obesity in pregnant women at the time of pregnancy.

Simple Tips To Control Obesity Through a Healthy Diet

1. Choose whole grains over processed cereals:

Add whole grains like wheat, bajra, ragi, maize, jowar in your diet and use them very often. Replace white rice with brown rice and bread with wheat bread etc. Use whole grains to add taste and to get all the nutrient values in them. Remove processed foods like refined sugar and flour from your diet.

2. Add Proteins:

Add protein-rich foods like dal, soya, chana, rajma, sprouts, eggs in your diet, take it for every two days to be healthy. If you are taking chicken and meat, choose lean and low-fat cuts to avoid fat in your body. Add protein in any meal of the day, this a way to control obesity through a healthy diet. There are many types of food for obesity control that doctors suggest like quinoa rice, organic fruits, and vegetables, etc.

3. Fruits and Vegetables:

In your diet chart, add at least three fruits and vegetables. They provide both soluble and insoluble fiber to your body, along with Vitamins, minerals, antioxidants, and proteins. Below is a list of some fruits and vegetables with their fiber content.

Fruits (Medium size)
Vegetables (Medium size)
Apple – 2.4 grams
Beetroot – 2.8 grams
Banana – 2.6 grams
Broccoli – 2.6 grams
Orange – 2.4 grams
Peas – 4 grams
Strawberry – 2grams
Carrot – 1.6 grams
Mango – 1.6 grams
Radish – 1.6 grams

4. Stay away from trans fats and high-calorie food:

Most of the trans fats are present in fast foods, snack foods, fried foods, cookies, etc. To control obesity through a healthy diet, replace them with baked vegetable fries and salads to avoid the fat. Also reduce the use of cheese, whole milk, yogurt, almond milk, and other dairy products as they are rich in calorie content.

5. Less intake of sugar:

The sugar level in your body doesn’t refer only to the sugar that you put in your tea/ coffee only. A lot of foods have sugar naturally hidden in them. Many studies suggest to cut down sugar intake to overcome obesity. So, reduce the sugar content by avoiding sweets, soft drinks, processed fruit juices. Have fresh fruit juices, lemon juice, lassi, buttermilk, Jal jeera as per season instead of soft drinks.

6. Do some physical activity:

One way to control obesity through a healthy diet is exercise. A minimum of 40 minutes of exercise daily helps you to reduce fat. Physical activity includes yoga, gym, walking(@ 5-6 km/hr), aerobics, dance practice, etc. People belonging to different age groups must have a physical activity to maintain weight and promote health.

7. Never skip breakfast and meals:

Breakfast is the first meal of the day that breaks your overnight fast. Have a light breakfast like a wheat bread sandwich, oatmeal, fruits, etc. In the meals, try to add a bowl of soup, more vegetables, and fewer spices to avoid digestion problems. Avoid deep-fried items in your diet.

8. Avoid Tv and mobiles:

Switch off the mobile, television, and other electronic devices while eating breakfast, lunch, or dinner. If we use mobile or other devices we increase the amount of food that we eat. Avoid phones to control obesity through a healthy diet.

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