If you don’t move around a lot, your body can start storing calories as fat, and the level of fats and sugars increases in your body.
When you don’t work out, these fats and sugars cause the storage of excess energy in the form of fat. And the factors that influence our weight are too many to mention here, but they include genetic predisposition and overeating.
When our Body-Mass Index (BMI) falls in the range of 30-39.9, the person is said to be obese. There are three different classes of obesity. Class 1 obesity means your BMI is between 30.0 and 34.9, class 2 obesity means the BMI is in the 35.0-39.9 range, and Class 3 obesity means BMI is equal to or more than 40.0. Calculate your BMI to find out about your status. If you fall into any of these classes, you need to do something about it.
Obesity is a predisposing factor to hundreds of health conditions. It can lead to hypertension, stroke, and myocardial infarction (heart attack), and it may also affect your reproductive and respiratory systems.
While obese people may suffer from physical health problems, psychological conditions may also trigger. An obese person is more likely to suffer from depression or anxiety. And it becomes difficult to attend social gatherings due to the fear of being judged.
Many institutions like the Serenity at Summit can help you adopt a healthy lifestyle. These organizations provide treatment and counseling to people who want to live a healthy life but cannot manage their diet or any preventive measures. It also offers a substance abuse facility for detox and inpatient addiction treatment.
Ways to Lose Weight:
There are vigorous exercises and diets you have to adopt to lose weight. In severe cases of high-risk obesity, you may need to go to a hospital to get a gastric resection, which means reducing the volume of your stomach. For class 1 and 2 obesities, you may better your condition at home by using some techniques. There are lots of ways to improve your body status at home. You may not need to go to the gym or hospital by adapting some simple hacks and routines. The only thing stopping you from getting a healthy body is persistence and a little willpower. Here we will discuss some of the ways you can use to lose weight at your home.
- Start Protein Diet
Protein decreases appetite and increases metabolism. It results in the usage of stored materials like fats and sugars. To lose weight, you need to burn more calories than you are eating. A healthy protein diet can considerably cause weight loss.
When you intake proteins, they increase the levels of hormones that increase satiety and reduce the levels of appetite hormones. Proteins are required for physical growth as well, they build up the muscle mass of the body.
- Say No to Processed Food:
Studies suggest that ultra-processed foods can increase the risk of obesity by up to 79%. Processed foods include canned, frozen, or baked foods. These food materials increase cravings for more. According to some, processed foods are ‘addictive.’
- Increased frequency of Meals, less food at a Time:
Increasing the frequency of meals can help. But you have to eat lesser calories with each meal. This technique helps to keep your stomach partially filled at all times, decreasing hunger. It also prevents you from overeating.
- More Chewing, Better Body:
It is necessary to chew the food properly, as it helps break down food particles. Some of the food breakdown products are absorbed in your mouth. When the food bolus reaches the stomach, the gastric enzymes can work better.
- Quit Smoking:
Smoking is common in today’s world, but so is obesity. Studies indicate that heavy smoking may cause obesity. Although, smoking has many adverse effects as well. For example, it can cause lung and oral cancer.
- Increase Your Water Intake:
Increased water intake can cause weight loss. Research shows that increased water intake decreases appetite and increases the metabolism of lipids.
Drink more water to stay healthy and maintain good shape. Besides, decreased body water can lead to cramping of the body. You should drink at least 2.7-3.7 liters of water daily.
- No Junk Food:
Junk food consumption is one of the most critical factors causing increased weight. Studies show that junk food causes weight gain because of its high energy content. You may need to stop eating burgers and French fries because these things are building up fat in your body.
- Get Good Sleep:
Enough sleep is paramount for weight management. Studies indicate that decreased sleep is associated with obesity in children and adults. Make a proper sleeping schedule for yourself to get in shape.
Obesity is a global problem, and according to data, 37-41% of Americans are considered obese. If your BMI indicates that you are obese, get help. Talk to your friends or family about yourself and your lifestyle. You may have to go to the hospital for a background check-up to rule out the presence of a subsequent health disorder. You can lose weight starting today. All you need is a little motivation and some scientifically proven remedies on your way.