OBESITY : A Great Threat to Human Health

1)      INTRODUCTION -----

Obesity is not simply the accumulation of excess body fat, it is a chronic (long-term) disease with serious complications that is very difficult to treat. As such, it requires long-term treatment to lose weight and keep it off. There is no overnight solution. Effective, permanent weight loss takes some time.
     Naturally losing weight is a healthy and safe method of weight loss. It generally involves making small changes to our diet, exercise in our routine lifestyle. In addition, when we're making small lifestyle changes (typical in natural weight loss), we're more likely to continue these habits for long-term. A combination of these factors can help us lose weight naturally and in safe and healthy manner.
     The essential factors in losing weight and keeping obesity off are motivation, proper eating, exercise habits and an appreciation of better health. Losing weight will help feel better. It will also improve health.
     Obesity is the second leading cause of preventable deaths in the United States (tobacco is the first). People who are obese have much higher risks of many serious health problems than nonobese people. 
  The most devastating of these health problems include the following:
- Heart disease
- Diabetes
- High blood pressure
- Stroke
- Osteoarthritis
- Gallstones
- Lung disease and sleep apnea
- Colon cancer
- Endometrial cancer
- Depression

2)      10 USEFUL PRACTICES TO AVOID THE RISK OF OBESITY -----

2.1)  AVOID REFINED CARBOHYDRATES & PROCESSED FOOD ::-

     Evidence in The American Journal of Clinical Nutrition suggests that refined carbohydrates may be more damaging to the body's metabolism than saturated fats. In response to the influx of sugar from refined carbohydrates, the liver will create and release fat into the bloodstream.
     Refined carbohydrates are carbohydrates that have had most of their beneficial nutrients and fiber removed. The refining process leaves nothing but easily digested carbohydrate, which can increase the risk of disease.
     Refined or simple carbohydrates include the following foods:
white rice ; white bread ; white flour ; candies & sweets ; many types of cereals & pasta ; added sugars

2.2)     CONSUME MORE PROTEIN & FIBER ::-

     Protein is the most satiating of the macronutrients, meaning that it will keep us feeling full longer than either fats or carbohydrates, Dr. Apovian says, If you want to drop pounds, she recommends eating more protein while cutting calories. Her favorite way: a delicious protein smoothie. You can add spinach, yogurt, berries, milk, or a host of other healthy options.
Foods that contain water-soluble fiber may be especially helpful, since this type of fiber can help increase the feeling of fullness. Fiber may delay stomach emptying, make the stomach expand and promote the release of satiety hormones.
     Ultimately, this makes us eat less naturally, without having to think about it.
Furthermore, many types of fiber can feed the friendly gut bacteria. Healthy gut bacteria have been linked with a reduced risk of obesity. Just make sure to increase our fiber intake gradually to avoid abdominal discomfort, such as bloating, cramps and diarrhea.
Keeping our portions of protein to 3-4 oz per meal will help to keep calories in check.
We should focus on the leaner meals to assist with weight loss. Go for fish, lean beef, poultry, eggs, low-fat dairy products, as well as different kinds of seeds and nuts.
Include one serving of protein at each meal and snack to help us meet our daily requirement.

2.3)     START YOUR DAY WITH HOT WATER & LEMON ::-

     “Lots of people love to jump-start their day with a warm beverage, but if you’re looking to lose weight, try a cup of hot water with a squeeze of lemon”, suggests Lacey Hickox Lehman, co-founder of Sacred Paths Yoga. “It boosts metabolism and aids in digestion,” she explains.

2.4)     DRINK UNSWEETENED COFFEE & GREEN TEA ::-

     Fortunately, people are realizing that coffee is a healthy beverage that is loaded with antioxidants and other beneficial compounds. Coffee drinking may support weight loss by increasing energy levels and the amount of calories we burn.
     Unsweetened coffee may boost our metabolism by 3–11% and reduce our risk of developing type 2 diabetes by a whopping 23–50%.
     The review of an article noted that coffee improved the body's metabolism of carbohydrates and fats. The same review highlighted an association between coffee consumption and a lower risk of diabetes and liver disease.
     Green tea is a natural beverage that is loaded with antioxidants. Drinking green tea is linked with many benefits, such as increased fat burning and weight loss. Green tea may increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat.

2.5)     STAY HYDRATED::-

     Water is the best fluid that a person can drink throughout the day. It contains no calories and provides a wealth of health benefits. When a person drinks water throughout the day, the water helps increase their metabolism.
     Drinking the recommended 8 -13 glasses a day will support our weight loss and may make us feel energized.
     Drinking 0.5 liters (17 oz) of water may increase the calories we burn by 24–30% for an hour afterward. Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people.

2.6)     SPICE UP YOUR MEALS ::-

     Adding spice to foods may help a person lose weight. Capsaicin is a chemical that is commonly present in spices, such as chili powder, and may have positive effects. Chili peppers and jalapenos contain this compound which may boost metabolism and increase the burning of fat.

2.7)     HABBIT BRUSHING YOUR TEETH AFTER DINNER ::-

     Minty fresh breath is an easy way to prevent after-dinner snacking (not to mention have better oral hygiene), according to Susan Bowerman, RD, a registered dietitian and the senior director of Worldwide Nutrition Education and Training at Herbalife Nutrition. “Once your mouth is clean, it’s a signal to stop eating,” she says, and most people tell me it works like a charm.
     Many people brush or floss their teeth after eating, which may help limit the desire to snack or eat between meals. This is because many people do not feel like eating after brushing their teeth. Plus, it can make food taste bad. Therefore, if we brush or use mouthwash after eating, we may be less tempted to grab an unnecessary snack.

2.8)      ADD VEGGIES TO MEAL ::-

     Vegetables are great for our health, and they can help us lose weight. How? It’s all in the fiber. “Add a fibrous vegetable to every meal and snack,” says Jared Koch, a certified health coach and nutritional consultant and the founder of Clean Plates. It adds more nutrients, and it keeps us fuller so we eat less.

2.9)     TAKE A HEALTHY SLEEP ::-

     There is a link between obesity and a lack of quality sleep. Research suggests that getting sufficient sleep can contribute to weight loss. The researchers found that women who described their sleep quality as poor or fair were less likely to successfully lose weight than those who reported their sleep quality as being very good.
     “I refer to sleep as the third pillar of weight loss,” Dr. Apovian says. “Receiving fewer than seven to nine hours of sleep per night ramps up the hunger hormone ghrelin and decreases the satiety hormone leptin.” Sleep deprivation also torpedoes our impulse control, making it less likely that we will stick to healthy food choices and proper portion sizes the following day, she adds.

2.10)  INCREASE YOUR ACTIVITY LEVEL ::-

     Moderate physical activity, such as walking, helps us lose weight and keep our weight down. At least 30 minutes of exercise a day is recommended.
     It's recommended to do about 150 minutes of cardio each week and include 2 days of strength training.
     Also increase our baseline or daily activities. Even doing things where we walk to the grocery store, or we take 15 minute breaks at work and go for a walk, can help with our weight-loss and our health.
     Exercise boosts our mood because it releases endorphins, which help make us happier, healthier, and more confident about ourselves, which may help regulate our eating.
Find exercise that we enjoy, that way we'll be excited for it rather than dreading it. Practice yoga, take dance lessons, and go for a run in the prettiest neighborhood in our town or city. Don't think of it as a punishment, try to think of how we are benefiting our body and our health!
     Simple measures such as parking at the far end of the parking lot and taking the stairs instead of the elevator eventually add up to help us lose weight.
     Exercise strengthens our muscles and improves the function of our heart and lungs.
When walking for weight loss, distance is important, not speed. Wear a pedometer to measure our steps and then find ways to add steps during our daily activity. If we walk until we become tired, we will be exhausted when we stop. Walk with smooth, rhythmic motions at an easy pace.

Here are two Products for your Fat Burning which you can buy from Amazon