There are many methods to improve your health and most of these methods are quite straightforward. A lot of diseases today are caused by neglect to health issues. Obesity for example, is one of those medical conditions caused by unhealthy living. Obesity means having too much fat in the body. It is a medical condition in which excess body fat has accumulated to the extent that it may have a negative effect on health. Obesity is most commonly caused by a combination of excessive food intake, lack of physical activity, and genetic susceptibility. A few cases are caused primarily by genes, endocrine disorders, medications, or mental illness.
Obesity is a leading preventable cause of death worldwide, with increasing rates in adults and children. In 2014, 600 million adults and 42 million children under the age of five were obese. Obesity is more common in women than in men. Authorities view it as the most serious public problem of the 21st century. Obesity is associated with various diseases especially cardiovascular diseases, diabetes mellitus, obstructive sleep apnea, certain types of cancer such as Esophageal cancer, Pancreas cancer, Colon and rectum cancer, Breast cancer, Endometrial cancer, kidney cancer, Thyroid cancer and Gallbladder cancer , osteoarthritis and asthma. As a result, obesity has been found to reduce life expectancy.
Obesity is mostly preventable through a combination of social changes and personal choices. Changes to diet and exercising are the main treatments. Diet quality can be improved by reducing the consumption of energy-dense foods, such as those high in sugars, and by increasing the intake of dietary fiber.
To lose this excess weight and fat in the body, there are certain health tips to be followed. Eat like a king in the morning, like a prince in the afternoon and like a pauper in the night. There are different types of food to eat and not to eat to achieve weight loss. It is very impossible to eat snacks and fatty foods and at the same time lose weight. Instead of losing the fat, more will be gained. Water is very important in weight loss because it helps to remove unnecessary waste from the body. It’s also needed to stay hydrated. Fruits and vegetables are also advised for quick weight loss. In a nutshell, dieting is necessary.
Weight loss = diet + exercise
However, it does not have to be as hard as you think. There are spectacular diet tips for morning, afternoon and evening.
Morning
A high protein breakfast is needed for greater satiety and more energy. Drink a lot of water daily, like ten cups or more even before eating breakfast. Enter fruits in the menu. Begin your morning with fruits. Fruits help to lose calories. Fruits like Banana, orange, Avocado, Peaches, Cucumber, Apples etc. An apple a day keeps the fat away so make sure you include apples in your daily meals especially breakfast, if you cannot afford those, replace them with bananas. Less carbohydrate is necessary so a little yam can also be eaten in the morning to strike a balance . Other foods are seafoods , Nuts, Beancake, Oats meals and berries, Green tea, eggs, plantain, potatoes, brown rice and also fish.
Afternoon
For lunch, grilled chicken salad, vegetables, tomatoes, red pepper, carrots, beans, whole-grain bread with low fat cheese, almond milk and lots of water.
Evening
For dinner, potatoes, fish, salads, beans, moi-moi, skinless chicken, soybeans, vegetable salads and soups, mushrooms and drink a lot of water. Fruits can also be eaten at night. A lot of onions and garlic should also be included in daily meals.
Keeping fruits and water handy at night is also a great part of the weight loss process. Instead of settling for junks that will only deter your progress, you can nibble on cucumber, carrot or any other fruit you can lay your hands on.
Remember late night meals are not allowed especially heavy meals. Make sure to finish meals before 7pm.
Foods to avoid, usually heavy foods. They are: Eba, Rice, Spaghetti(and other pasta), Fufu, Chocolate, Sweetened drinks, Pounded yam, Salad cream, Butter, Bread, etc.To lose the excess weight and fat faster, a lot of people skip meals. Firstly, skipping meals reduce the body’s rate of metabolism, and therefore the body will not have used up as much calories as it is supposed to use daily. Secondly, after skipping a meal, there’s the tendency of eating much more food the next time a meal is taken. The best way to lose weight is to eat at least three times a day, if possible six small meals, with a lot of water in between and at least one fruit. The advantage of the six small meal or the three meals method is that it would help to keep up your metabolism at all times so your body is constantly burning and burning more calories. Also note that fruits are to be taken before meals on an empty stomach and not afterwards. Taking fruits after meals has been believed to be right for so long in Nigeria whereas is not right. If fruits are eaten after meals, the fruits instead of being an advantage to the body turns to waste and adds to the fat in the body.
The next thing is to understand how training and exercises help in weight loss because dieting alone is not sufficient. The food we eat is all about calories. Calories are units of energy which our bodies use to perform all it’s daily activities and so all the tasks done daily by the body is via energy that is from the food we take in. Each day, the body uses a particular amount of calories to do all its activities. The amount of calories needed daily is called ‘The Basal Metabolic Rate’ which is determined by sex, weight and lifestyle. This means that when exercise is done and other daily activities, the calories burned is thus increased.
So to lose weight, it is necessary to either eat less so that the deficit makes the body go into the fat stores and bring out energy, or exercise more. Exercising , whether running, playing football, splinting, basketball, etc is stressful and involves a lot of determination. While exercising, one needs to understand one’s body. After the bones, the next thing over it is either fat or muscle. Muscle is the well-shaped toned one, while fat is usually soft, and shapeless in some individuals. If one wants to lose weight and have a nicely toned body, exercising and building muscle would not just be sufficient. You would need to burn off fats so that the nicely shaped muscles would come into view. That’s the reason why even after doing sit-ups over and over again, the flabby layer of fat still remains over the tummy. It is only when the fat is burnt off that the muscles come into view and this brings us to weight lifting.
Remember that muscle burns fat and so, the more muscles in the body, the less calories. Apart from exercising, another way to lose fat is to carry weights which breaks down the muscles.
This brings to the conclusion that with the combination of the three major health tips for weight loss which are eating less, exercising, weight lifting and a strong determination; weight loss will surely be achieved.
BAEPADE ROFIYAT
DEPARTMENT OF ENGLISH
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