Obesity is defined as the deposition of excessive fat in the body. This may raise the risk of various health issues like heart disease, diabetes, high blood pressure, and certain cancers. The other consequences associated are metabolic syndrome, high blood cholesterol, sleep disorders, atherosclerosis, etc. Inherited factors, combined with the environment and personal diet and exercise choices are also relevant. Age, gender, geographical environment, socio-economic status, etc. also contribute to this condition. Though, more or less, individuals themselves are responsible for this state. It increases because of the consumption of junk-foods and a sedentary lifestyle. Obesity is the most common condition in the United States. According to the reports, 650 million are obese worldwide. In India, it accounts for over 135 million. There is a very slight difference among over-weight and obese, and we measure it based on BMI (Body Mass Index) index. As per the WHO guidelines, overweight is explicit as BMI greater than or equal to 25; and obesity is a BMI greater than or equal to 30. This basic strategy to overcome obesity is weight loss. The other options are the Food and Drug Administration (FDA)-approved weight-loss medicines, medical treatments, surgery. Treatment depends on the cause and severity of your condition and whether you have complications. A few of the basic activities of a daily routine may be enough to solve the issue. Some easy tips are:
Morning exercises: Regular morning exercises are essential for maintaining a healthy weight and minimize the risk of chronic health conditions that arise for obesity. Few research studies also proved that physical activity in the morning is one of the effective ways of rapid weight loss. As per the health experts, they say morning exercises burn more calories to speed up the rate of weight loss. High-intensity exercise has more potential for weight loss programs and also results in fitness along with a flat belly. The most vital point for being noticed is the consideration of the daily routine fitness activities that improve sleep, which balances our blood pressure level, cholesterol, body fat, and BMI. It is unnecessary to go to the gym for the workout, one can also perform it in a home by simple activities. These activities include using staircases instead of escalators, washing your clothes rather than using a washing machine. Even the kitchen works, gardening, and other household works are enough for positive results. Instead of all this, one can also do normal exercises like push-ups, crunches, stretching, jumping for 10 minutes in one place. Daily routine fitness activities minimize fatigue, and one feels more energized and also enhances the concentration power.
Walking: we consider it as one of the slow intensity activities. It is a fact that brisk walking for 30 minutes burns 150 calories. It is difficult to walk for 30 minutes, but once the habit develops it has a positive effect. In the beginning, one should start with 10-20 minutes according to their stamens and then accumulate time and speed. They observe the effective results of walking after practicing for around two months. The physique achieved through this activity persists for a lengthy period. It is one of the easiest ways for weight loss. It is also beneficial for old age people and diabetic patients. Walking in the early morning is more effective, as we inhale pollution-free fresh air. It reduces the risks of respiratory diseases. Nowadays, youth is coddled in their hectic schedule and difficult to manage time for walking. So, in that case, they may balance the time of phone calls, or just a 10-minute quick walk after lunch could also be efficient. Regular walking or at least 5 days a week would save you from obesity.
Yoga: Practicing Yoga is effective to overcome obesity. Yoga has the only power to balance your body physique adjunctly with your mind. Sometimes, it is being observed that bodyweight becomes rigid and we achieve no effective results after diet plans and physical activities. The major reason behind this is slow body metabolism. Once the metabolism of the body is unstable, the body also becomes rigid. In that case, weight loss takes time and should follow a strict diet plan. To enhance the body’s metabolism rate, experts prove that yoga is effective. Yoga comprises different asanas, which build core strength and improve posture and alignment. These various types of yoga range from slow-pace to vigorous. Yoga asanas possess healing power also, as they may cure few deformities of the body parts like spondylitis, osteoarthritis, regulates blood circulation, etc.
Healthy Meal: The amount of calories people eat and drink has a direct impact on their weight. Weight gain is directly proportional to the intake of calories, followed by the least physical activities. This accumulates fat in the body and results in obese conditions. The simple way for weight loss is to control your diet. Initially, you need to completely cut out the junk-foods. The major foods that account for weight gain are refined grains and sugary drinks. Foods that control weight and prevent the risks of health-related issues are whole grains, vegetables, fruits, and nuts. For rapid loss, they recommend it to follow keto-diet, which includes the consumption of a rich protein diet and no or low carbs intake. For weight loss, they also suggest increasing the fiber contents in your diet, like cucumber, oats, popcorn, whole grains, apple, etc. It is a fact that, whatever food we consume, it is a source of calories. So regardless of the fact, the best advice for weight loss is simply to follow a proper eating pattern and avoid overeating and practicing more exercise.
Swimming: Among the physical activities, swimming is one of the most potent activities. An hour of swimming burns 500-600 calories. It is because moving through the water creates extra resistance, forcing you to use your muscles more than compared to walking and jogging. Therefore, it burns body fat at a quick pace. Different strokes like a butterfly stroke, freestyle stroke, break stroke, backstroke all burns calories, but the calories burn may vary. It also helps to recover asthma in a way as holding your breath, may help you expand your lung capacity and gain control over your breathing. Swimming involves major muscle groups, from your abdominals and back muscles to your arms, legs, hips, and glutes. It engages the overall health and fitness. Hence, along with the weight loss, it also results in a complete body shape up.
