Obesity is generally caused by eating too much and moving too little. If you consume high amounts of energy, particularly fat and sugars, but do not burn off the energy through exercise and physical activity, much of the surplus energy will be stored by the body as fat.
CALORIES:- When a person consumes more calories than they use as energy, their body will store the extra calories as fat. This can lead to excess weight and obesity. AVOIDED FOODS:- FAST FOODS FRIED FOODS SWEETEND JUICES, SODAS, AND ALCOHOLIC DRINKS HIGH-CARB FOODS SUCH AS BREAD Eating too much of these foods and doing too little exercise can result in weight gain and obesity.
POOR DIET:-
Obesity does not happen overnight. It develops gradually over time, as a result of poor diet and lifestyle choices, such as: eating large amounts of processed or fast food, drinking too much alcohol, eating out a lot, eating more then you need, drink too many sugary drinks.
NOT SLEEPING ENOUGH:-
Research has suggested that missing sleep increases the risk of gaining weight and developing obesity. When a person does not sleep enough, their body produces ghrelin, a hormone that stimulates appetite. At the same time, a lack of sleep also results in a lower production of leptin, a hormone that suppresses the appetite.
HEALTHY DIET:-
A healthful diet that contains plenty of fresh food, together with regular exercise, will reduce the risk of obesity in most people.
A healthy diet should consist of:
- plenty of potatoes, bread, rice, pasta and other starchy foods (ideally you should choose wholegrain varieties)
- some meat, fish, eggs, beans and other non-dairy sources of protein
- just small amounts of food and drinks that are high in fat and sugar
- plenty of fruit and vegetables
Try to avoid foods containing high levels of salt because they can raise your blood pressure, which can be dangerous for people who are already obese.
Try to spend your money wisely by eating green leafy veggies, nuts, fish, chicken breast, tofu, mushroom, lentils, sprouts, multigrain biscuits or bread, olive oil, rice bran oil, herbs, and fruits.
The World Health Organization uses a classification system using the BMI to define overweight and obesity.
A BMI of 25 to 29.9 is defined as a “pre-obese.”
A BMI of 30 to 34.99 is defined as “obese class I.”
A BMI of 35 to 39.99 is defined as “obese class II.”
A BMI of or greater than 40.00 is defined as “obese class III.”
The table below has already done the math and metric conversions. To use the table, find the appropriate height in the left-hand column.
Move across the row to the given weight. The number at the top of the column is the BMI for that height and weight.
ONLY YOU CAN CHANGE YOUR LIFE NO ONE CAN DO IT FOR YOU
It’s true, isn’t it? You can blame your trainer, dietician, or even your family and friends for your weight gain. But at the end of the day, you have to take control of your life. If you do not adhere to the diet and exercise plan, even the best trainers and dieticians can do nothing about it. Learn to say “No” politely but firmly to your friends and family when they lure you into unhealthy habits. Tell yourself why losing weight is important for you. This will keep you motivated. When it comes to losing weight your will power is most important. If it breaks too soon, you will not be able to lose weight. It is tough to endure pain and mental dissatisfaction, but that lasts only a few days. But then you have to train your brain to stay focused and determined. You will develop this skill gradually. It will take time but will give you results in all aspects of your life, not just weight loss. If you just think that you have to shed pounds but do nothing about it, you are never going to lose weight.
Always write down your goals and give yourself a deadline. Stock your refrigerator with healthy foods, throw out the unhealthy ones. Start getting physically active.