How to ovecome obesity

   "  _Epidemic Obesity Is Actually the gravest public health crisis we face and inarguably the least controlled_ "

      - *David L*. *Katz*

     " According to the sawbones general, obesity today is officially an epidemic, it is arguably the most pressing public has health problem we face. The world health organisation (WHO) is now calling Obesity an Epidemic,Obesity is such a big problem that affects many people from all over the world.

WHAT IS OBESITY?

Obesity is a noun derive From an Adjective Word Obese ; which means Very fat, in a way that is not healthy. It can also be define as Extremely overweight especially, weighing more than 20% ( for men ) or 25% (for women) Over their ideal weight, determined by height and build ; or having a body mass index over 30kg/m2.

The Above Definition settle us to the actual definition of Obesity.

Obesity Can simply be define to be the state of being extremely overweight ( Obese ) due to an Excess of Body Fat.

SOURCE/CAUSES OF OBESITY

 Most people reckon  that obesity is primarily caused by too much food intake and lack of physical activities. Actually these are major contributing factors.

If you consume high amount of energy from your diet but do not burn off the energy through exercise and physical activity, the surplus energy will be turned into fat. But Mavens discovered a few years back that obesity is a intricate medical problem that involves Behavioural, Social, Environment,and Genetic Factors.

Genetics is a major cause of obesity As in a person is more likely to develop obesity if one or both parents are Obese.

A limited number of cases are due to genetic or medical reasons such as a person suffering from thyroid gland or taking medicine such As a birth control pill and anti-depressants.

SYMPTOMS OF OBESITY AND IT'S EFFECTS ON HEALTH

The most common symptoms of obesity triggers many other health issues.

Weight related issues like, 

Highblood pressure

Breathing problems

Joint Pain

High cholesterol levels

Various other heart diseases.

Some people tend to snore, varicose veins are abnormal and dilated blood vessels which are caused by weakening of the vessel wall.

 The health complications related to obesity include 

*Breathing problems*

*Certain types of cancer*

*Heart disease*

*Depression*

*Liver disease*

*Gastro-esophageal reflux disease*

*Stroke* and *Diabetes* aside from medical implications, there are also many psychological problems related to obesity.

According to the experts, obese women have negative effects on fertility and irregular periods, So, instead of just overlooking this health condition. One need to become extra conscious about their heavier weight.

*WHAT SHOULD BE DONE IF YOU ARE STRUGGLING WITH OBESITY*

If you're struggling with weight issues, the first step is to talk to your primary health care provider so he or she can determine your best plan for weight loss, including a diet plan . Your health care provider will probably give you a physical exam, order some blood tests and assess your health risks, overall health and medical history. Selection of a diet plan is likely to be based on your current health issues and the amount of weight you need to lose.

*HOW TO ACHIEVE AND MAINTAIN NORMAL WEIGHT*

To achieve and maintain obesity the following can be incorporate into your daily routine,

Adhere to a healthy daily eating pattern: Eat a variety of foods, including whole grains, vegetables, lean proteins, healthy fats and fruits.

Eat breakfast daily to avoid overeating later in the day.

Avoid sugary beverages: Drink water or unsweetened tea.

Don’t skip meals.

Eat small portions.

Avoid or limit intake of sugar and refined carbohydrates.

Replace high-calorie snacks with vegetables and fruits.

Make healthy choices, especially when eating at restaurants.

Maintain adequate hydration with water.

Be as physically active as you can by maintaining an exercise routine several times a week for at least 30 minutes each time.

Get a sufficient amount of sleep, because

poor sleep is associated with weight gain and obesity.

Reduce stress, and relax when needed.

Get support from family, friends and support groups.

Monitor weight loss not only by weighing yourself but also by using a tape measure and noting how your clothes fit.

Keep a weight loss journal to chart your progress and caloric intake.

*WAYS YOU CAN OVERCOME OBESITY*

The best solution to obesity is the natural way. This involves changing your dietary habits and exercising regularly.

Let's take a look at the best ways to lose weight and overcome obesity without the use of drugs.

*Get Active and Stay Active*:

If you want to lose* weight, you need to start exercising. You don’t need an expensive gym membership or exercise equipment. You just need to become active by making it a habit to walk or play sports. Instead of using the elevator you can start using the stairs. Exercise is a great way to burn calories and help you with weight loss*. All you need is about 30-45 minutes, 3-4 days a week.

Be Patient and Stay Motivated:

Motivation is very important when it comes to overcoming obesity. You need to understand that losing weight is a process and the results won’t be instant. Patience is the key. Remember that you didn’t gain all the excess weight quickly so you also can’t lose* it quickly.

*Eat Fibrous Food*

High fiber foods like fruits, vegetables and whole grains are great for losing weight. Fiber fills you up quickly and for a longer time which is great for reducing* food intake. This helps you reduce* calorie intake which leads to weight loss*. You can also try fiber supplements which are not just effective for controlling food intake but can also improve* digestive health.

Avoid Alcohol and Junk Food:

You should minimize intake of alcohol because they contain a high amount of calories. A shot of hard liquor can contain up to 100 calories. The problem is that you can’t just stop with one or two shots right? At the end of the night you may end up consuming more than 1000 calories from alcoholic beverages alone. The same goes for junk food which is high in saturated fat and calories. One large bag of chips can contain more than 1000 calories.

*Reduce Stress* :

Stress is something you should minimize or eliminate if you want to lose weight. This is because stress promotes the release of the hormone cortisol which has a strong connection to binge eating and food cravings. There are also studies indicating that cortisol encourages the storage of fat in the abdominal area.

*Change Your Eating Habits*:

Most people are used to consuming an excessive number of calories regularly. The result is weight gain which usually leads to obesity in the long term. You need to change your eating habits and learn how to make the right food choices. Instead of fast food and other unhealthy food options that contain a high amount of calories and unhealthy fat, you should choose lean meat, fruits and vegetables. You should also get used to eating slowly and stopping when you already feel full.

 Fortunately, there are many ways to beat obesity. But for safety reasons, it is best to take the natural route in *OVERCOMING OBESITY* 

Written by ✍🏻

Abdulrasheed Mubarak Focus