Overcoming Obesity the Right Way
Obesity is the most common nutrition related health problem in the world that affects more than 60% of all adults. Out of these more than 20% are considered obese and are at risk of an early death.
Risks Of Obesity
Uncontrolled obesity is linked to serious health problems including coronary heart disease, stroke, high blood pressure, high cholesterol, diabetes and many others. It too leads to physical problems such as shortness of breath, skin chafing and limited mobility.
Because slimness is highly valued in our culture, people who are overweight often have a poor self image and are subjected to discrimination. This can have a devastating effect to emotional health and can lead to depression.
Being overweight poses many other problems such as negative impact in a relationship, unable to wear a bikini at the beach, often getting sick, excessive sweating, always hot, unable to fit in chairs and many others.
The biggest challenge is not losing weight but keeping it off. Most dieters regain all the weight they have lost. The only successful route to permanent weight loss is a combination of diet and exercise.
Very low calorie diets or fad diets tend to lead to the yo-yo phenomenon in which people lose weight then regain all they have lost and more.
In overcoming obesity a diet providing about 1,500 calories a day for woman and 2,000 for man is a reasonable approach. Combine with exercise program it should allow a loss of 1 to 2 lb a week.
Since the aim in overcoming obesity is to keep weight off permanently, it is better to shed weight gradually by eating moderate amounts of:
1. Complex carbohydrates such as pasta, potatoes, rice, legumes for energy, vitamins and fiber
2. Fresh vegetables and fruits for vitamins and minerals
3. Fish, skinless poultry and lean meat for high quality protein and minerals
4. Low fat dairy products for vitamins and calcium
Avoid high calorie items such as candy, pastries, fatty meat, alcohol, junk food and potato chips.
Apart from diet, overcoming obesity with exercise aids in burning fats. Work out an exercise plan that you can do incorporating cardiovascular exercises, strength training and stretching. These exercises can be done at home like jogging on a treadmill or around the neighborhood. Strength training using can be done using one’s own body weight or with barbells or dumbbells.