Obesity is a common medical condition in which the excess body fat that has accumulated to an extent in the parts of the body that it may have a negative effect on health.
Also as we know that this condition is most commonly caused by a combination of excessive food intake, due to lack of physical activity, and also any genetic susceptibility whereas few cases might be caused primarily by some genes, any of the endocrine disorders, medications, or also mental disorder. The view that the obese people eat less yet they gain weight is due to a slow metabolism but this is not medically supported. On average, obese people tend to have higher energy expenditure than their regular counterparts due to the energy they require to maintain increased body mass.
This condition is mostly preventable through a combination of all the social changes and personal choices whereas Changes in diet and exercising are the main treatments for this. Also, Diet quality can be improved by reducing the consumption of any energy-dense foods, such as those which are high in fat or sugars, and also by increasing the intake of dietary fiber.
Obesity at an individual level is a combination of excessive food energy intake and lack of physical activity which is thought to explain the most cases of obesity but a limited number of cases are primarily to genetics, some medical reasons, or any psychiatric illness. In contrast to all these, the increasing rates of obesity at a societal level are felt due to an easily accessible and a palatable diet, whereas increased reliance on cars, and on mechanized manufacturing.
Obesity sometimes can be traced to any medical cause, such as the Prader-Willi syndrome, Cushing’s syndrome, and any other diseases and conditions. These disorders are infrequent.
Generally, above are the principal causes of obesity:
In case if you are not very active, and you don’t burn as many calories. With a normal sedentary lifestyle, you may easily take in more calories every day than those you use through some exercise and normal daily activities.
Unhealthy diet and eating habits:
Gaining weight is inevitable if you regularly eat more calories than the calories you burn. Most Americans’ diets are way too high in calories and often are full of fast food and high-calorie beverages.
In case you’re obese, you’re more likely to develop a large number of potentially dangerous health problems, which include:
High triglycerides and low high-density lipoprotein i.e. HDL cholesterol
Type 2 diabetes
High blood pressure
high blood pressure, low HDL cholesterol
Cancers that include cancer of the uterus, cervix, endometrium, liver, gallbladder, pancreas, ovaries, breast, colon, rectum, esophagus, kidney and prostate
Any Breathing disorders that include sleep apnea that is a potential sleep disorder in which breathing of one person repeatedly stops and starts
Any Gynecological problems, such as infertility and majorly irregular periods
Erectile dysfunction and any sexual health issues
Nonalcoholic fatty liver disease, which is a condition in which fat builds up in the liver and can cause inflammation or sometimes scarring
Be careful when you choose What to Eat
Firstly prefer to Choose minimally processed, i.e., whole foods:
Whole grains like whole wheat, steel cut oats, brown rice, quinoa
Vegetables majorly a colorful variety but not potatoes
Whole fruits and not fruit juices
Nuts, seeds, beans, and any other healthful sources of protein like fish and poultry
Plant oils like olive and other vegetable oils
Drink water or any other beverages that are naturally calorie-free.
Limit these kinds of foods and drinks:
Any Sugar-sweetened beverages like soda, fruit drinks, and sports drinks
Fruit juice but no more than a small amount per day
Refined grains like white bread, white rice, white pasta, and some sweets
Potatoes either baked or fried
Red meat like beef, pork, lamb and also processed meats like salami, ham, bacon, sausage
Any Other highly processed foods, such as fast food
Also by Limiting unhealthy foods like refined grains and sweets, potatoes, red meat, processed meat and even by limiting beverages like sugary drinks
By Increasing physical activity
By Limiting your television time, screen time, and any other “sit time”
By Improving sleep timing
By Reducing stress
By Consuming less “bad” fat and also more “good” fat
You may Consume less processed and sugary foods
You may Eat more servings of vegetables and fruits
You may Eat plenty of dietary fiber
According to recent studies, they continue to show that dietary fiber plays a role in weight maintenance. One 2012 trial Trusted Source found that people who took fiber complex supplements three times daily for 12 weeks continuously lost up to 5 percent of their body weight.
You may Focus on eating foods that are low in the glycaemic index:
The glycemic index or GI is commonly a scale which is used to measure a food item which will raise your blood sugar level. Focusing on low-GI foods can help in keeping your blood sugar levels steadier. Also Keeping your blood glucose levels steady can help you with weight management.