How To Get Rid Of Obesity?

Obesity has been tagged as an epidemic in most developed countries. India isn’t doing well either, more than 130 million people are affected by obesity in India.

Moreover, we know that obesity is a risk factor of type 2 diabetes, cancer and heart problems.

What is obesity?

A person is considered to be obese when his or her BMI (body mass index) is over 30. What is BMI? BMI is the ratio of a person’s weight and height.

What leads to obesity?

The chief reason for obesity is calorie surplus. You are eating more calories than you are burning through your activities. These surplus calories accumulate in the body in the form of fat and you put on weight.

Few specific causes of obesity are –

• Eating an unhealthy diet rich in sugar and fats
• Leading a sedentary lifestyle
• Genetics
• Inadequate sleep which disrupts normal hormonal functioning in the body that leads to craving foods
• Old age when muscle mass and metabolic rate drops, making it easier to gain weight
• Weight gain from pregnancy

Apart from these general causes, there are a few medical reasons why a person can become obese. They are –

• Polycystic ovary syndrome
• Hypothyroidism
• Osteoarthritis
• Cushing syndrome

How to get freedom from obesity?

Since obesity is largely a lifestyle disorder, making changes to one’s lifestyle can reverse the effects of obesity.

Few things you can do are –

1. Exercise daily - There simply is no alternative to exercise when it comes to obesity. Since obesity develops when there is a calorie surplus, physical activity will ensure that you don’t have extra calories in the body. A simple workout regimen of 30 minutes daily is adequate. Depending on the level of your fitness, you can choose low impact exercises like yoga and jogging or high impact ones like weight lifting and high-intensity cardio.

2. Be more active - Being more active when it comes to battling obesity is the most obvious solution but often underrated. Taking the stairs instead of the elevator or walking the last mile to your office will keep your body on calorie-burning mode.

3. Get your diet right - You have to eat healthily. There is no alternative to that. Get rid of sugar and unhealthy fats from your diet. Keep away from processed foods and the like.  Consume natural foods as much as possible.

4. Portion control - You need to watch your portion. Eat three small meals in the day. Also, add variety in your plate, fill it up with salads, whole grains and lentils. They provide your body with essential nutrients while being low on calories.

5. Throw stress out  - Stress can cause hormonal changes in the body that can make you obese. It can directly interfere with your hunger levels and lead to food cravings. Therefore, meditate on a daily basis to banish stress away. It will also help you develop a calm and peaceful mind.

The effects of obesity can easily be reversed if you take the right measures like the ones listed above. Follow these steps and watch your weight come back to normal levels.