5 Healthy Ways To Fight Obesity
About 36.5 percent of the US population is obese that’s double the number of adults since the ‘70s and triple the number of children since the ‘80s. Research points to changes in portion size, less activity (more time on digital devices and watching television), the quality of food, and relying on convenience items versus cooking a meal from scratch like some of the explanations for the epidemic.
Mental
health
Studies have found a correlated link between
obesity and mental health disorders such as depression, anxiety, post-traumatic
stress disorder (PTSD), binge eating and night eating syndrome. It’s important
to address these issues (or a combination of them) with a mental health
professional in order to have success with your health care plan. Treating the
root of the problem will result in a more positive attitude which is essential
for staying motivated.
Adopt a
balanced diet
Speak to a health professional before starting
a new eating plan. Not knowing where to start is a daunting feeling, so it’s
helpful to know what your caloric and nutritional needs should be for a safe
weight-loss plan. Start by eliminating junk food, drink an average of 3 liters
of water a day, and exhibit portion control. Eat low-calorie, filling foods
such as lean protein, plenty of vegetables and fruits, and whole grains. Learn
to season with fresh herbs, spices, and lemon instead of salt, butter, and oil
— through oil such as olive can have heart-healthy results if used in
moderation.
One diet hack many people have relied on in recent years to keep their weight in check is
swapping out a daily snack in favor of a fiber-rich fruit or veggie smoothie.
While you can buy them ready-made, the healthier option is to whip up your own
so you don’t have to worry about sneakily added sugars. All you need is your
favorite produce and a handy gadget like an immersion blender, which is small and portable enough to take with you on
the go so you can make a healthy, nutritious blend no matter where you are.
Find a
workout routine you enjoy
As with your diet, speak to a professional
before starting an exercise routine to ensure you’re choosing a safe activity for your current health
situation. Learn how to figure out your target heart rate and how to avoid injuries that would cause a setback.
You’ll never find the motivation to work out if you’re participating in an
activity that you hate, so ask yourself if your personality draws you more to
classes at a gym or solo walks around the park.
If you find it hard to get into a new routine,
eliminate excuses by making it convenient to work up a sweat by creating a cost-effective home gym. All it takes is
basic, multi-purpose equipment, such as flexible resistance bands, a Swiss ball,
and kettle bells. You can also download a few workout apps and fitness trackers to help keep
you motivated and on target.
Get
plenty of rest
Proper sleep — at least seven hours a night —
is crucial for weight loss. Without it, your body can’t properly use insulin,
so you are more apt to store fat and toxins. Lack of sleep also makes you crave
bad foods so you always feel hungry. Lastly, when you’re tired, you’re less apt
to work out the next day.
Prepare
for setbacks
Whether it’s the holidays, vacation or a
stressful period at work, setbacks are inevitable. However, preparing for them
will keep you from completely falling off the wagon. Identify the roadblocks
before they happen — perhaps choosing a health retreat versus a boozy beach
vacation, or eating a healthy meal before heading to a party. If it’s too late,
just pick up where you left off, and remember that it’s nearly impossible to
gain a few pounds in a day or so — any gain you see is likely water.
Comments
Post a Comment