Obesity is a major health problem and health problems more difficult today. In fact , the company has experienced a significant increase in the number of overweight children in the last two decades . A number of factors have been attributed to the obesity crisis on the rise. Some
of the key factors behind obesity are physical inactivity , size of
food portions , busy schedules , and diets high in saturated fat, sugar,
sodium and fat .
All segments of the population are affected by this condition. The extra weight comes with a long list of health problems, including type 2 diabetes , pain / deformity of the joints, elevated blood lipids , hypertension, respiratory disease and low self- reactive .As with any health problems , prevention is the key. Here are some strategies you can use to fight obesity .
1. Exercise :Exercise is an essential part of health. The human body needs exercise to keep the body healthy functioning . Without exercise , the body becomes inefficient machine to malfunction . The recommended amount of exercise for an adult to engage in each day is based on the intensity of the activity. Requirements imposed moderate activity at least 30 minutes a day at least five days a week. Intense activity is limited to 20 minutes at least three days a week. Often and regularly at the gym or at home. Consult a physiotherapist or fitness to help you develop a good exercise program .
2. Drink water with lemon :Drink a glass of lemon water every day when you wake up in the morning on an empty stomach can also help fight obesity . This simple drink starts the metabolism of your body and facilitates the cleaning process , which is very important when it comes to getting rid of excess fat from your body. To make this drink , have a glass of filtered water and add the juice of one organic lemon .
3. Eating apples every day :Have an apple a day may keep the doctor away , and can also help get rid of excess fat stored in your body. In fact, you can eat the apples you want throughout the day . Try to eat organic apples because it contains live enzymes and phytonutrients that help purify the body while providing the necessary nutrition . Apple is also an appetite suppressant and natural fat burners .
4. Do not skip breakfast :Those who want to lose weight often skip breakfast . But it is essential to note that breakfast is the most important meal of the day and very essential to combat obesity and weight loss. It was found that 80 % of people who are overweight or breakfast . This is something you should avoid doing and try to eat a big breakfast and before leaving home.
5. Drink plenty of water :To fight obesity , try to drink 6-8 glasses of filtered water a day . You need to clear filtered fat and other toxins from your water system . If you do not drink enough water, you will not lose weight. With filtered water , try to increase the consumption of fruits and vegetables that are high in water content.
6. Walking for an hour every day :Walking is a slow rhythmic movement that restores the target weight of your body and creates a slim slender body . An hour's walk a day will drastically change your body in 30 days . You can enjoy a walk in a nearby park every morning. In this way , your body gets used exploit the fresh air is also important to stay healthy. Also visit neighbors or buy products around should not take your car, and instead of trying to walk .7. Meals at home:You have more control over what foods cook and how to cook when you prepare . But it will take a few minutes more than the purchase of a meal in a box, the benefits are worth the extra time . While preparing meals at home , you can choose healthy oil , fruits and vegetables and whole grain foods , even. Also when you make meals at home more opportunity to spend time with his family.
8. Opt for smaller portionsThe portions are larger than they should be . Large portions are one of the main reasons for obesity. Often people do not even know what a normal portion size . In fact , that day was a family of four is consumed by a person as a meal for one person. Therefore, increasing portions correlated with a tendency to obesity .
9. Grow your own vegetables :Consumption of fruits and vegetables can help fight obesity . Instead of buying fruits and vegetables at the market , you can try to grow for yourself in your own garden . You can easily harvest the tomatoes , peas , broccoli , lettuce , zucchini , green and red peppers , herbs and more. In this way , you'll have to eat fruits and vegetables and also give you the opportunity to be active.
10 . Opt for outdoor activities :To increase physical activity , you can also opt for various outdoor activities such as biking , hiking, swimming , sports , kayaking , water sports , horseback riding , jumping rope, skateboarding. In addition to the outdoor activities you can choose daily household activities or tasks that can be used to achieve physical activity goals . Some household activities that you can do is mopping, sweeping , and putting away groceries , moving furniture to washing the car , gardening, etc. . These examples will help you increase your activity level , but not enough by itself to lose a substantial amount of weight.
11. Watch what you eat :In the era of Super Sized fast food and is easy to overlook the importance of watching what you eat . At one point , the nutritional value is a priority in the development of daily or weekly family menu . Today, is the rate at which food can be prepared or ordered more issues . With increasing obesity rates and equally high number of overweight people , with emphasis on nutrition and health is vital .
12. To promote mindful eating :Turn off television sets , radio and during meals and snacks. A recent study found that those who snacked while watching TV ate more than those who ate the snack table . Try to enjoy mealtime with his family and during this time , you can share your stories and your daily activities with them . In this way , you better omen that you and your family .
13. Make a healthy eating plan :Eat foods rich in nutrients , which is a natural method of how to fight obesity. Switching to a diet of vegetables emphasizing herbs , cooked dried beans and peas , fruits , whole grains, nuts and seeds. Increase the intake of seafood and fat-free and low -fat dairy products, and eat only moderate amounts of milk, chicken and lean meats eggs.Your regime should be loaded with whole grains, fruits and vegetables. These items should be the staple of your diet. Each meal should consist primarily of these foods. Half of the dinner dishes and meal should be vegetables , a quarter of the grain , and the rest can be meat .
14. Say no to sugar :To fight obesity , it is essential to reduce added sugars and solid fats (butter, marbled meats ) and follow a diet rich in herbal nutrients . Try to enjoy dessert once in a while and stay away from sugary drinks.To conclude , all the above mentioned tips to fight obesity are safe and effective . You may have to follow the advice of a time to see positive results. But one thing is sure that these tips are much safer compared to the use of medication and invasive medical procedures .
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