People sitting at home usually put on some weight due to stationary sitting and want to get rid of it. Obesity is a problem that can affect your health as well as can increase the risk of several diseases such as diabetes, stroke, osteoarthritis, heart disease, high blood pressure, etc. It is an abnormal fat accumulation at several parts of the body.
It is a complex health issue and can reduce the quality of life, leading to death in some parts of the world. It also causes several stages of cancer.
Standard treatment for obesity includes several tips like containing a healthy diet and physical activity.
Some people lose weight by medicines, but in such case doctors prescription is necessary; losing 5 to 10 % of body weight in 6 months can reduce the chance of several diseases in the body due to overweight and improve cholesterol, sugar, and high blood pressure.
Body Mass Index (BMI)
The ratio of weight to height is called Body mass index, which is also called BMI. 18.5 to 25. 9 is the ideal BMI index for an average human body, whereas higher than this value indicates overweight.
How to Calculate Body Mass Index (BMI)?
The formula for BMI= Weight (kg) / (Height (m))2
The person’s weight in kilograms divided by height in meters squared.
Example: Weight = 68 kg, Height = 165 cm (1.65 m)
Calculation: 68 ÷ (1.65)2 = 24.98
BEDMAS tells us to evaluate what’s in the brackets first.
Remedies for weight loss
Following are some remedies that can help you with weight loss as well as keep you healthy:
1. add protein to your diet
Protein is known as a king of nutrients as it keeps you full and helps increase your metabolism. A high protein keeps you fit and helps in reducing carbs in your appetite.
Eggs, meat, fish, green vegetables, sprout, yogurt, and other dairy products are the diet’s leading protein. It is one of the best and most fundamental ways to lose weight.
2. Avoid fast food and sugar
This is the most challenging task in the diet, Avoid processed food as they are high in sugar as well as contain extra calorie fat. These food are addictive and keeps you make eating. Pasta, burgers, pizza biscuits, chocolates are the primary high sugar nutrient. During the diet, you can consume a little or remove it from your diet.
3. Single-ingredient food
One of the best things about single-ingredient food is eliminating the added sugar and calories and processed food and providing you a much healthier food for your diet. Eating single ingredient food helps in providing your body much the nutrients that your body requires. It is usually filed that enables you to give an incredible healthier nutrient food.
4. Drinking water
Water is a universal drink, and it also helps in weight loss. Drinking warm water 10 minutes before lunch or dinner and 15 minutes after can reduce your appetite and reduce calorie intake, aiding in weight loss. It is much better compatible with other drinks that contain a lot of sugar. Make sure you are drinking water at least 30ml/per 1kg of weight.
Besides dieting or weight loss by controlling appetite, exercise is the central part of treating obesity and keeping your body fit and healthy. Aerobic, walking, jogging, and Zumba causes no side effect and has a low impact on knees; that’s why it is highly preferred.
They keep the metabolism much effective and helps in burning the calories much more than dieting. Or jumping during 3-5 minutes 3 times daily can also help you reduce weight and prophylaxis of varicose vein.
Learn more about the most reliable fat burning exercises for weight loss.
6. Reduce your intake of sugar
Sugar is the leading cause of obesity, as many sugars intake causes several diseases such as diabetes, heart disease, cancer, and blood pressure.
The people with much higher weight eat a lot of sugar without even realizing how much it can affect the whole body leading to death. For weight loss, minimizing the sugar as well as eliminate the sugar products is the top job.
7. Healthy food and fruits
Healthy food is much preferred in weight loss and helps keep you and your family safe from unhealthy products. You can also keep them with you when you are heading outside.
Snacks, chips, or bakery items should be avoided. Make fruits, nuts, carrots, almonds a part of your diet for a healthy life.
8. Glucomannan supplement
It is one of the best and well-known supplements for weight loss. It is a dietary fiber with low calories. It is a water-soluble supplement and helps reduce the fat and absorption of protein and keeps full and reduces appetite intake.
This supplement feeds the bacteria present in our gut, and it is an effective way without any side effects for weight loss.
9. Reduce your carb limits
Carbs increase the weight much more and increase the overeating and several diseases while having it. White bread, rice, white flour, snacks, cakes are all refined carbs and have nothing but consist of carbs without any nutrients.
10. Avoid liquid containing sugar
Avoid sugar-containing drinks as it increases the risk of obesity. Soft drinks and juices are a daily serving beverage containing high calories that just became a part of fat accumulation.
11. Add eggs to your diet
Eggs are low in calories and loaded with high protein, and easily reasonable for daily usage—this helps keep full and reduce the appetite.
12. Enough sleep
Enough sleep prevents weight gain, and studies have shown that people with obesity usually do not have enough sleep and get fat. Having enough rest helps in maintain the body’s hormones as well as regulate your body’s appetite. Learn more about the natural techniques to get a better night’s sleep.
13. Green tea
Green tea helps in decreasing your weight as it is packed with nutrients and other antioxidants. It reduces weight much more fastly and burns the body fat. It is suitable for health and increases metabolism much fastly than other drinks.
15. High-Fiber Foods
Fiber is a rich nutrient and can make you less eat as it keeps you full. It is water-soluble and reduces the risk of obesity. You can have fiber in your diet to maintain your hormones and keep you fully active and robust. Learn about high-fiber foods that can help you lose your belly fat.