While those extra kilograms may not seem to be a big deal, they can cost you much more in the long run. Studies reveal that being obese (having a BMI of 30 or more) raises your risk of developing diseases like hypertension, heart problems, bone and joint diseases, diabetes, and different types of cancer. The emotional and social sufferings are next. From health to relations, it affects every aspect of people’s lives.

Here are top 6 things you can do to beat obesity:

1. Accept reality 

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Do not procrastinate. Start now. Self-realization and self-monitoring are the most important holistic strategies to come out of this condition. Start by tracking everything you eat. Focus on cutting down your calorie intake by 500 calories fewer per day than your usual intake. Speak to your dietician for proper guidance.

2. Put a stop to your cravings 

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The rise in popularity of fast food, soft drinks, and junk food and beverages is the prime cause of obesity. In order to shed some extra loads from your body, you need to say a strict NO to such food plans. To control the craving, try to postpone eating your desired snack by 10 minutes and, often you’ll find that the craving goes away.

3. Practice mindful eating

Include at least two servings of fruits and three servings of vegetables every day. Try limiting carbohydrate-intake and increasing protein intake. For instance, if you choose to eat idli sambhar for your breakfast, then reduce the number of idlis, which is rich in carbohydrate and have more sambhar- which is rich in protein. Similarly, pay attention to every food you choose to eat.

Also, try to identify personal triggers for mindless eating, such as social pressures, strong emotions, and particular foods. Talk to your doctor about a proper nutritive diet.

4. Trick your appetite
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Serve food on a smaller plate and divide a single portion into two, to trick your mind that you’re eating more. Also, take a pause for 2-3 minutes during a meal and converse with others. This will distract your focus from eating, thus making you feel full quickly. 

Always leave the table as soon as eating is done. Most importantly, do not combine eating with other activities, such as reading or watching television, as these may prone you to overeat.

5. Inculcate physical activities 

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Ditch the elevators and escalators. Walk. Hit the gym. Do any activity, but make sure you indulge in exercises in your daily routine to stay fit. 

For best and sustained weight loss results, start by brisk walking for 10 minutes to warm up. Cool down for 30 seconds. Then start running for two minutes, followed by one minute of walking. After the one-minute walk, run again for another two minutes, and then do another one-minute walk. Repeat this as many times as you can for 30-40 minutes.

6. Set positivity in your mind and body

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It is going to take time before you see the positive results. Don’t give up. Stay determined and positive. Join a support group that motivates you to keep following your fitness regime and to maintain a healthy weight.

Although some people can modify their lifestyle and lose weight on their own, many need extra help. Better consult your doctor to fight away obesity. Eat good, move more, and stay fit! 

For any query related to obesity management, you can consult a Dietician at www.healthcaremagic.com

About the Author

Priya Singh

Priya Singh is a professional writer and editor with 8 years of experience in writing/editing health and lifestyle content for diverse verticals such as magazine, newspaper, and digital media.

Comments (1)
  • Habib Abubakar
    i need more advice to stay healthy

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