Being Overweight has become a common issue in the modern world. For instance, data from the Centres for Disease Control and Prevention shows that as of 2017, 36.5% of adults from the United States are obese.
Different factors are responsible for the unwanted trend of obesity, including lack of physical exercise, unhealthy feeding habit/style, environment, poor health conditions, stress, or emotional issues. Genetics can also be a possible cause of weight gain.
Carrying more weight than normal can be costly in more ways than one. It also increases the chances of suffering from diseases like diabetes, cancer (different types), heart disease, depression, stroke, gallstones, and more. In fact, many people regard being overweight as a form of sickness in itself – especially when it has reached the stage of obesity.
Undoubtedly, obese individuals can have their movement restricted and their productivity cut short. It is these undesirable effects of being overweight we constantly battle to prevent. The following tips will help you:
Consider Healthy Dieting
The subject of dieting goes hand in hand with weight gain/loss. Simply put, dieting is the concept of being deliberately selective about the kind of food you eat – either to cure a certain ailment or to lose weight. However, with so much available information about dieting, you should be careful not to be misled. Many advise diet pills to be a viable option, but these can actually do more harm more than good and should be avoided.
We earlier talked about eating less sugary food, which in effect is a form of dieting. Another kind of dieting worth considering is the keto diet. This is well known for containing little to no carbohydrates, which means that you’d be skipping sugar. While healthy diets can help in the prevention of weight gain, a ketogenic diet is most help as a useful tool in weight reduction in already-overweight people.
Consume Less Sugary Food
Sugar is a quick source of energy because of its high calorie content. Therefore, your body certainly needs it (unless you’re on the above mentioned ketogenic diet). However, excessive consumption is bad, as it increases the risk of obesity. Subsequently, it pays to be cautious, as many of the foods commonly available to us contain large quantities of sugar.
Healthonline.com lists common foods that are sugary. They include fruit juice, low-fat yoghurt, sports drinks, spaghetti sauce, chocolate milk, granola, flavoured coffees, cereals bars, canned fruit, breakfast cereals, and many more. You don’t need to stop taking them entirely, but merely at a reduced rate to avoid gaining more weight than necessary.
Engage in Regular Exercise
There are those who say that exercise doesn’t help reduce weight, but rather it is simply a gimmick. They might point to people they know who engage in regular exercise, yet are still overweight. However, the truth is that regular exercise can help reduce weight. One of the causes of weight gain is excess calories stored in the body. Physical exercise is a veritable way to burn up such excess calories, thereby keeping you fit.
The question could be asked: “Exactly what amount of exercise is ideal for weight loss?” Realistically, there is no set target, it just needs to be regular. The methods of exercise are also not fixed. For instance, you could choose to attend a gym or just take part in a simple work out.
However, Michael Kerr recommends that: “To reap the health benefits of exercise, it is recommended that you perform some form of aerobic exercise at least three times a week for a minimum of 20 minutes per session. However, more than 20 minutes is better if you want to actually lose weight.”
Therefore, when you partake in this, you’ll have everything to gain, because exercise not only reduces weight, but also keeps your skin and whole body healthy.
Don’t Skip Meals
A common misconception about weight management is that skipping meals helps you lose weight. Skipping meals on the grounds that this will help in weight loss is an epic mistake. This is to be avoided and it’s hoped that this article goes some way to addressing the balance.
Skipping meals doesn’t help you lose weight – unless you’re on the ketogenic diet and/or are implementing intermittent fasting. On the contrary, when you starve yourself, there’s more chance of gaining weight than losing it, only because when you skip meals, you become very hungry, and when you eventually decide to eat, you’ll most likely consume more than you should.
However, if fasting is done with proper care, it can actually be an effective weight loss tool. If you are in ketosis when fasting, you won’t be as hungry because your body can get energy from your body fat instead of food. Research intermittent fasting and ketosis before starting, or it could end up in overeating like we mentioned above.
Contrary to what you might think, stress actually causes weight gain rather than reduces it. This can be caused by overeating; for example, when you’re stressed out, you’ll become tired and exhausted. There is subsequently a tendency to overeat in a bid to regain your strength. If this happens consistently over a period of time, weight gain becomes almost inevitable. So, stop thinking that stress will make you lean, as it actually induces weight gain.
Weight gain can be a real source of worry. This is not unfounded, given its potential to increases the risk of some certain deadly ailments. If you ask many people who are overweight today, they might be unable to pinpoint exactly how, why and when their weight problems started. Those ‘whys and hows’ have been indirectly addressed in this post. Ways to prevent and overcome weight gain have also been proffered, so learn them and live a healthier and less-worrisome life.