Countering Obesity

Obesity is a common risk factor for many diseases such as type 2 diabetes and heart disease. It is defined as a physical condition of having a body mass index (BMI) of 30 or more, and it can ultimately lead to life-threatening conditions. BMI is a widely used indicator of excess weight and it is calculated by taking a person’s weight and height into account.

Living a healthy lifestyle such as monitoring your diet and regularly exercising are considered a major key to keeping obesity at bay, even though obesity could simply arise as a product of hereditary. Nonetheless, it is not usually a permanent condition and can be changed. So how can a person reverse obesity and get into a healthy BMI range? The answer is weight loss.

To tackle obesity, conscious efforts are needed to reduce total body mass. This usually sets off as a reduction in the calorific intake and regular bodily exercises. The basic secret behind losing weight is that the body needs to expend more energy than it does from absorbing the calories in the food you consume. Simply put, it is not as easy to lose weight by simply reducing caloric intake. Exercise and working out will increase the rate at which weight is lost. However, it is important to note that gradual weight is key to a healthy transition. A sharp weight loss to the point of being underweight can result in health risks such as lower immunity for fighting off infection, osteoporosis, decreased muscle mass and strength, and poor body temperature regulation. To shed weight gradually, the following tips are recommended:

• Treat breakfast as a priority and eat regularly:

Many people think that starvation is the key to weight loss. In reality, skipping meals only contributes to overeating and subsequent weight gain. Breakfast is especially important to keep your eating habits moderate throughout the day. Keep your breakfast meals light and healthy.

Having a regular feeding routine throughout the day helps burn calories at a faster rate. It reduces your chances of binging on foods that have a high calorie content (junk food). Plan your meals; have a meal timetable and fill the spaces with a large variant of healthy foods.

• Make fruits and vegetables your best friend:

Consuming adequate quantities of fruits and vegetables can help keep your body stay healthy and strong to fight off infections and diseases. This is because these foods usually contain lots of vitamins, minerals, and fiber. Foods rich in fiber are great for weight loss because they give a feeling of fullness. Oats, vegetables, wholegrain bread, brown rice, beans, peas, and fruits are rich in fiber content.

• Get active:

Have a regular workout/exercise routine and do not skip sessions. Such discipline is very crucial to losing weight and averting the many medical conditions that are associated with obesity.

• Increase water intake:

Your body requires a lot of water. Sometimes it becomes easy to confuse hunger with thirst. Drink plenty of water to help your body function properly and to enhance weight loss. Do not wait until you are already hungry to drink your daily amount of water.

• Always check out food labels:

Understanding that the number of calories consumed can ultimately make or break weight loss efforts is key to losing weight. Try to eat foods in their natural form, but if you ever have to eat processed foods, ensure that you read the labels to check their content.

• Eat with smaller plates:

This sounds like child’s play, but it does help you lose weight. Smaller plates can help you regulate the amount of food you consume. Thus, ensuring that only appropriate food portions are eaten.

• Do not ban your favorite sweet tooth treats:

Conscious attempts to stay away from such foods only increase the temptation to have them. Do not store sweet foods in bulk. It is recommended that you do not totally avoid them. Simply eat such foods with small plates, eat more healthy foods with it, and exercise afterwards. In no time, you will achieve weight loss without breaking routines.

As always, contact your primary care physician to help develop your ultimate weight loss plan. Dr. Dharia and his team at Palm Beach Internal Medicine are here to help you create and maintain an achievable weight loss plan to counter obesity.