How to Control Body Weight
When Body weight becomes heavier and heftier than recommended parameter, it is than termed as Obesity. Obesity is not just cumulative of excess body fat but also serious Health complications that are very difficult to treat. As such, it requires long term management to lose weight and keep it off. There is no overnight solution. Effective, permanent weight loss takes some time. The essential factors in losing weight and keeping it off are motivation, proper eating, exercise habits, and an appreciation of better health. Losing weight will help you feel better. It also will improve your health.
Obesity induced Health Disorder
It also will improve your 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 Non-Obese people. The most devastating of these health problems include the following:
• Heart disease
• Diabetes
• High blood pressure
• Stroke
• Osteoarthritis
• Gallstones
• Lung disease
• Sleep Apnea
• Colon cancer
• Endometrial cancer
- Depression.
How much weight do you have to lose before you notice?
Fortunately you don’t need to arrive at your optimal load to bring down your danger of creating corpulence related clinical issues. Losing even 10% of your all out body weight can fundamentally bring down your hazard. In the event that you weigh 250 pounds and lose 10% of your all out body weight, shedding those 25 pounds can have an important constructive outcome on your well being. Losing 10% of your complete body weight is a decent objective to begin with. You can generally proceed and lose more weight once you have arrived at your underlying objective. The normal individual uses upwards of 2,500 calories day by day, or 17,500 calories for each week. In the event that you eat the sum your body needs, you will keep up your weight. It takes 3,500 additional calories to increase 1 pound. To get in shape, you should expend less calories than your body employments. You should eat 3,500 calories short of what you need, say 500 calories for every day for multi week, to lose 1 pound.
Calories tally : It’s essential to comprehend where calories originate from and how to make the most astute food determinations. Here are a few nuts and bolts: Foods are made out of the accompanying three substances, in differing sums: Carbohydrates (four Calories for every gram): Examples incorporate grains, oat, pasta, sugar, natural products, and vegetables. Protein (four Calories for every gram): Examples incorporate vegetables (beans, dried peas, lentils), fish, low-fat dairy, lean meats, and soy items, for example, tofu. Fats (nine Calories for every gram): Examples incorporate entire fat dairy items, spread, oils, and nuts. Liquor is a different fourth gathering (seven calories for each gram). A calorie is the measure of vitality (heat) expected to raise the temperature of 1 gram of water by 1 degree Celsius. A kilo calorie (or Calorie with a capital C) is the measure of vitality expected to raise the temperature of 1 kilogram of water by 1 degree Celsius. The vitality contained in food is estimated in kilo calories however is generally alluded to on food bundles and somewhere else as calories. The vast majority think little of the quantity of calories they devour by about 30%. Compute the quantity of calories you ought to expend every day to keep your weight the equivalent. In the event that you are modestly dynamic, duplicate your weight in pounds by 15. In the event that you are stationary, duplicate by 13. To shed pounds, you have to eat not as much as this number. Abundance calories from any source (even sans fat nourishment s) will transform into muscle to fat ratio. Any sugar not promptly utilized for vitality will be put away in the liver as glycogen for transient use. The body has just a predetermined number of liver cells to store the glycogen. Anything that remains over will be changed over to fat. Overabundance protein and fat in the eating routine are likewise put away as fat. Fat cells are not, at this point thought to be mindful just for vitality stockpiling and discharge. They incorporate the hormone leptin, which goes to the nerve center in the mind and controls hunger, body weight, and the capacity of fat. Leptin was first found in 1994. The specific way it works isn’t yet completely comprehended. Scatters of leptin represent just a couple of instances of weight, typically dismal (outrageous) corpulence.
Therefore, Proper Diet variety is vital to reduce Health problems with control Body weight.
1. Eat more fruits and vegetables
Fruit and vegetables are good for our health, and most come with a low environmental impact. There are exceptions, as some require a lot of resources to transport and keep fresh, so eating these less frequently can increase the sustainability of our diets. Examples include: fruits and vegetables that are fragile, or require refrigeration (salads and berries) vegetables that are grown in protected conditions (such as hot-house tomatoes or cucumbers) foods that use a lot of resources during transport (green beans, mange-touts, or berries imported from the southern hemisphere).
2. Eat locally
When in season Locally-grown foods can be a sustainable choice, if we choose those that are in season where we live. The cost of producing or storing local foods beyond their natural growing seasons could be higher than shipping foods that are in season somewhere else.
3. Avoid eating more than needed, especially treats
Consuming only what we need reduces demands on our food supply by decreasing excess production. It also helps to keep us healthy and avoid excessive weight gain. Limiting snacking on energy-dense low-nutrient foods and paying attention to portion sizes are all useful ways to avoid unnecessary over consumption.
4. Swap animal proteins for plant-based ones
In general, more resources are needed to produce animal-based proteins (especially beef), compared to plant-based proteins (such as beans, pulses and some grains). Eating a more plant-based diet also brings health benefits: plant-based food provides more fibre, and has a lower saturated fat content, both of which can contribute to a decreased risk of cardiovascular disease. For meat-eaters, limiting meat consumption to 1–2 times a week, having meat-free days and choosing more sustainable meats like chicken over beef can help us reduce our ecological footprint. For those choosing a vegan/vegetarian diet, combining different sources of plant-based protein will ensure our protein needs are met.
5. Choose whole grains
Non-refined cereals are generally less resource intensive to produce than refined ones as they require fewer processing steps. They are also good for health, reducing our risk of cardiovascular diseases, type 2 diabetes, and overweight. Whole meal bread, whole grain pasta, unrefined barley, buckwheat and quinoa, are great choices. Brown rice is a good substitute for white rice, but it should be enjoyed in moderation, as a lot of water is used during its production.
6. Choose sustainably sourced seafood
Fish is a good source of healthy omega-3 fatty acids, which contribute to normal vision, brain function and heart health. However, over fishing is causing wild fish stocks to become depleted. In order to benefit from the necessary nutrients and reduce pressure on wild fish stocks: consume fish and seafood 1–2 times weekly to provide the necessary nutrients and reduce pressure on wild fish stocks. choose fish and seafood marked with a sustainability label from certified organizations such as the Marine Stewardship Council.
7. Eat dairy products in moderation
While milk and dairy production has an important environmental impact, dairy products are an important source of protein, calcium and essential amino acids, and have been linked to reduced risk of several chronic diseases, including metabolic syndrome, high blood pressure, stroke, bowel cancer and type 2 diabetes. Enjoy low-fat unsweetened dairy products daily, but in moderation. Limit consumption of high-fat cheeses to occasional. For those of us who choose to eliminate dairy completely, opt for plant-based drinks that are fortified with vitamins and minerals, like calcium.
8. Avoid unnecessary packaging
Food packaging, especially when made of non-recyclable materials can have a huge impact on the environment. We all can reduce the amount of packaged products we buy (think of bulk apples versus cling-film wrapped ones), or opt for materials that are biodegradable, fully recyclable, or made from recycled materials.
9. Drink tap water
In Europe, the standards of water quality and safety are high. Instead of buying bottled water, we can re-fill a reusable water bottle at the tap as many times as we want. Tap water costs a fraction of the price of bottled water and reduces our ecological footprint.
Conclusively, there is no short cut method to lose weight for prolong time. One should not only develop perfect individual diet plan and better healthy food habit but also positive life style to maintain and control body weight.
