Obesity is constantly increasing among youth, children and adults reaching epidemic proportions. In 2002, WHO described obesity as an epidemic. Studies based on obesity have shown that overweight or obese individuals have higher risks of developing harmful diseases such as stroke, diabetes, arthritis, respiratory problems, pregnancy complications, hypertension, heart problems and some forms of cancer. To avoid these life threatening diseases, the following are three effective ways to manage obesity if you are overweight or obese.
Have an idea of your Body Mass Index
Body Mass Index (BMI) is used to determine one’s body weight. It is calculated metrically and measured in weight divided by height squared. As an overweight or obese person, it is very important you have an idea of your BMI so as to work towards getting a desirable weight. The following are norms of interpreting the values of your BMI.
Less than 18.5 = underweight
18.5-24.9 = normal
30+ = obese
The higher or greater your BMI, the greater the risk of developing serious health complications.
Eat low fatty diets
The most effective and common treatment for obesity is eating nutritionally balanced and low fatty diets. Most health-care professionals recommend diets containing 1200 to 1500 calories per day. Avoid foods that contain high levels of sugar and let your meals be balanced with 60 percent carbohydrate, 30 percent fat and 10 percent protein.
Also note that, eating heavy meals late in the night is not a good practice, it is important to eat on time. Additionally, avoid drinks with high level sugar or caffeine as they can increase the levels of calories in your body, and as much as possible, stay away from alcoholic drinks as they can have serious health treats.
Finally, one other effective way to manage obesity is regular exercise. Eating low fatty diets alone may not help you to reduce your body weight. Regular exercise will help burn the excess fat in your body. Not only will it burn fats but it also helps reduce serious health complications associated with obesity. If you are a sedentary worker or an office worker, here are some tips for you; when you want to go up a storey building or come down, take the stairs instead of the elevator. Because walking down or up the stairs exercises your body.
When working in the office and you need to get a file, document or anything, do not send your secretary but rather walk and go get it yourself. Aside these, take time off during weekends and visit the gym or do a walk around. Also join keep fit clubs and participate in every activity.