For the last some years, everybody has to face the problem of obesity. It has undesirable effect on body that leads to reduce the life expectancy. In short form we can say that in 21st century it is one of the most fatal, severe and serious public health problems. In history it was considered as a symbol of wealth. In 2013 American Medical Association has classified obesity as a disease.
First of all we should have knowledge
- What is obesity?
- How can you judge whether you are obese or not.
- In what manner it is affecting our health.
- What precautions should be made?
What is obesity?
Obesity can be defined as
- When a large amount of body fat is accumulated in our body it is called obesity.
- Obesity is a medical condition that is characterized by excessive accumulation and storage of fat under the skin.
- Obesity, simply known as fat, is state of being too much heavy from one’s height.
- Obesity means to be too overweight.
- Obesity is a term that is used to describe the health condition significantly above the healthy weight.
How can you judge whether you are obese or not?
There are various ways for measuring obesity but Body Mass Index (BMI) is the most common method of measuring obesity. In June 2009 BMI is published as a measure of obesity. Simply BMI is calculated by dividing person’s weight (taken in Kilograms) by square of person’s height (taken in meters).
Formula of BMI is:-
BMI = weight (kg) / height2 (m2)
If the answer is less than 18.5 then you are underweight. If it ranges 18.5- 24.9 then you have healthy weight. BMI between 25-29.9 it is classified as overweight. 30 or over is classified as obese.
In what manner it is affecting our health?
Obesity has undesirable effect on body that leads to reduce the life expectancy. Obesity can cause numerous diseases like heart attack, cholesterol problem, diabetes, obstructive sleep apnea, osteoarthritis, some types of Caner etc. it also increases laziness and effects proper functioning of body. Taking too much calories is not only single reason for obesity but metabolism rate, heredity material and genes also plays an important role.
What precautions should be made?
Improve your routine of eating habits:
This is increasing trend of skip the breakfast now a days but it must be kept in view that the breakfast is the most important meal of the day. Take your breakfast like a champion like you are taking healthy dose of protein in the morning than you will remain full for a long time on the other hand your working capability will also increase. In the beginning you don’t have habit of taking breakfast but with the time you will feel the difference. Try to avoid snacks and junk food. Don’t eat full but take small portions of meal whole day. Similarly dinner should be light with low calories. Use oil free food you can move towards grilled or steamed food instead of fried food.
Cut down the Carbonation:
Our daily life is associated with carbonates. Sodas, energy drinks, beverages, sugar drinks are using like water. If you are only avoiding these carbonated drinks it will work wonders. Try to avoid the sugar in your routine. Most of people don’t know how many calories their drink has? If we start using water, plain coffee or tea instead of carbonated sodas and drinks than it is a wonderful step to cut down the calories. In the morning take a glass of water and squeeze a lemon in it and drink it regularly.
Go for Fruits, Vegetables and Salad:
First step is not to reduce the weight but maintain it. Then gradually try to reduce the weight. Salad plays an important role in this step. Either you should go for fruit salad or vegetable salad. Take seasonal fruits and make salad. It will help you out to be full and healthy. Papaya, green salad, lemon, grape fruit, citrus fruit are beneficial. You should chew your food properly. Use the fruits and vegetables in raw form instead of processed form.
Walk and Exercise:
Morning walk makes you healthy. It is scientifically proved that walking improves the physical fitness, reduces the symptoms of depression, good for bones and brain and reduces the chance of diseases like diabetes, cancer, blood pressure etc. It is better an half an hour of morning walk than an hour in the gym. No doubt morning walk with healthy exercise is best for your health. Start with light exercise but it must be regular.
According to the research, that was conducted out at Warwick Medical School at the University of Warwick, if you are not taking proper sleep than the risk of becoming obese doubles. This threat is applied to both children and adults. When you are not sleeping enough than a hormone “Ghrelin” produces in your body that stimulates appetite. On the other hand due to lack of sleep, a hormone called Leptin is produced that suppresses appetite.