How To Control Obesity
According to statistics, one in every three American adults is classified obese. Obesity is becoming a large problem in developed countries today. It increases the risk of serious diseases, and most people also consider it a cosmetic problem. Obesity can really do a number on people’s self-esteem. The good thing is you can do something for your obesity; it’s not a permanent problem. Although it will take time, you can control obesity.
Change Your Diet
The goal of controlling your obesity is to make sure that you don’t add any more weight and, if possible, continuously shed off those unwanted pounds. The main way to do this is to adopt a change in your dietary lifestyle so that you will lower your caloric intake. Here are some ways to do it:
Eat more plant-based foods such as fruits, vegetables, and whole grains. In order to not cut back on nutrition, strive for variety. Specifically, cut back on sugar, fat, and refined carbohydrates.
Consult your doctor or dietitian to determine the exact amount of weight you need to shed. He or she may also provide you with a proper weight-loss program, as opposed to going onto crash diets by yourself. Remember that crash dieting often does more harm than good, since you will be depriving yourself of necessary nutrients and vitamins. Fasting isn’t an answer either; most times, when you fast, you will only lose water and the body cannot function well without food for extended periods.
Increase Exercise and Physical Activity
Consider these numbers: if you can cut out 250 calories from your daily diet, you can lose about half a pound a week. However, add a brisk walk for about 30 minutes four times a week to that regimen and you can double the rate of your weight-loss. Makes you realize exactly how important exercise is in controlling your obesity, doesn’t it?
The goal of any exercise is to burn unwanted calories off. How many calories will depend on how strenuous your exercise regimen is, its duration, and how frequent you do it. One of the best ways to lose that unwanted body fat is doing aerobic exercise for more than 30 minutes at least four times a week. Note that aerobics doesn’t necessarily mean getting into a leotard and hitting the gym; even brisk walking can be considered an aerobic exercise. Also, you can incorporate lifestyle activities. For example, instead of taking the elevator, you can use the stairs instead, or instead of using the car to go someplace, you can bike there, or walk. Be reminded though, that before undertaking any physical regimen, it’s always best to consult your doctor.
Change Your Outlook and Behavior
Aside from exercise and cutting back on eating, it is also important that you change your approach towards eating and activity. You have to modify your behavior to ensure that any success you may have will be continuous and not just temporary. Sometimes, you can accomplish this by yourself but if you’re having trouble with it, seek the help of a trained professional. They may employ programs that may include checking your current habits in order to weed out the factors that contribute to your excess weight gain, such as food triggers.
With the proper lifestyle change and a certain amount of self-control and willpower, you shouldn’t have any problem with controlling your obesity. In the end, you will benefit greatly from it.