Obesity is a medical condition in which excess body fat has accumulated to the extent that it may hurt health, leading to reduced life expectancy and/or increased health problems. Obesity increases the risk of conditions such as heart disease, type 2 diabetes, and osteoarthritis.
Being obese can be defined as having an excessive amount of body fat weighing more than 20% over the ideal body weight for a person’s height and build. Excessive body weight is associated with various diseases, particularly cardiovascular diseases, diabetes mellitus type 2, obstructive sleep apnea, certain types of cancer, osteoarthritis, and asthma.
Obesity has become a major problem in the world. Over the years, obesity rates have doubled worldwide. You should start doing a workout and follow a good routine. Most people quit doing workouts during the summer season.
But you can continue it by installing the air conditioning Sydney without any problem. Obesity is more common among high-income countries than low-income countries, and more common among high-income groups within countries than low-income groups. Some of the top tips to prevent yourself from obesity are as follow:
1. Know About Obesity
Being obese is mostly defined when you have a BMI over 30, so check out if you are overweight by checking the chart in this height-weight table. If yes, see your doctor.
Most physicians will tell their patients to start with dieting and exercise to try to lose weight, but some might recommend pills. The aim here is to get the best possible treatment for you, so be firm and know what you want.
2. Eat Less
The bigger your plate is, the more food you may put on it unknowingly; similarly, your glass should contain no more than 10 ounces of liquid if not it can add up to 200 calories to your meal.
Especially around the holidays when you are surrounded by delicious goodies, keep in mind that each extra ounce of your glass or forkful of food can add 140 more calories than you intended.
3. Slow Eating
It takes about 20 minutes for your stomach to tell your brain it’s full. If you eat too fast, by the time your brain knows that your stomach is full, you may already be overeating. So, it’s good to stop and savor every bite.
Start eating with chopsticks because it slows down your meal because you can’t shovel huge forkfuls into your mouth, which helps you cut down an average of 13 percent on calories per meal.
4. Be Physically Active
Aim for at least half an hour of physical activity per day; it might not sound like much but even a trip to the mall or chasing after the kid’s counts. Walking is one of the easiest exercises you can do, but many people don’t take advantage of this opportunity.
Aim for 150 minutes or about 2 hours and 30 minutes each week. You can also break it up into three sessions of 50 minutes each. If possible try to aim at 300 minutes or an hour and a half every week.
During the summer season, you should consider the installation of ducted air conditioning Sydney so that you can do a workout at home. No matter, whether it is summer or winter, then start doing exercise at home.
5. Reduce Sports Drinks and Sodas
Excessive intake of sugar-sweetened beverages contributes to obesity and an increased risk of type 2 diabetes, cardiovascular disease, and other chronic diseases. Sugar-sweetened drinks are the greatest source of added sugar in children’s diets. Reduce the amount of unhealthy food you eat by adding more healthy foods to your plate.
6. Serve Healthy Food
If you’re preparing a meal, make a little extra and pack it away before serving. It will force you to control your portion size and allow others around you to do the same.
7. Try Small Size Clothes
Like plates and glasses, our clothes sizes also tend to be bigger than they used to be. So when shopping for new clothes, don’t choose the size you think you are; if in doubt choose the lower number in the range. For example, if you wear a size 16, don’t buy an 18.
8. Stop Excessive Eating
It’s easy to eat more than we need at restaurants because we tend to focus on the cost per serving instead of how many servings are in each meal. So try planning and packing up half of your order for home before it arrives.
9. Avoid Unhealthy Food
When you don’t have any calorie-dense snacks available, it’s hard to eat them. This is why stocking up on healthy foods works to your benefit. So go for fresh fruit rather than cookies, carrots instead of chips, and yogurt instead of ice cream.
10. Purchase Healthy Food
Keep low-calorie snacks around so you have something to eat when you are hungry. A bowl of cereal with all bran is a quick and filling option, so is yogurt if you add fruit or sugar-free jelly. Hard-boiled eggs are easy to grab but they take time to peel and eat. So try chilling them in the fridge and then you can quickly grab one without much fuss.