According to the WHO, out of the world’s seven billion people, one billion are overweight. The percentage of children who are obese is rising at an alarming rate. Obesity is now regarded as the major cause of death in some countries
Health risks associated with obesity are: varicose veins, hypertension, high cholesterol, atherosclerosis, deep vein thrombosis, vascular disease, heartburn, fatty liver disease, pancreatitis, osteoarthritis, rheumatoid arthritis, low back pain, joint disease, stroke, dementia, depression, infertility, menstrual abnormalities, pregnancy abnormalities, asthma, cellulites, fungal skin infections, cancers, poor healing of wounds and infections. The biggest contributor to the rising obesity rates is the rise in popularity of fast food, soft drinks and other food and beverages laden with high fructose corn syrup. The bottom line is that obesity is principally caused by eating more calories than are utilized by the body.
Here are the steps to fight obesity:
Control Your Appetite
Oxygen, food, and water are the three principal things that we need to remain alive. We don’t think much about oxygen until we hold our breath and experience an overwhelming desire to breathe again. Likewise, if we are deprived of food, the body has powerful mechanisms to keep us interested in food and seeking after nourishment. All of us eat when we sense an inner need for food. We tend to eat until we sense a feeling of fullness.
People of normal weight don’t tend to experience frequent and unhealthy food cravings, and they usually feel hungry at appropriate times. They are also inclined to feel satisfied when they have eaten modest sized food portions that don’t promote weight gain. Unfortunately, in overweight and obese individuals, controlling appetite is different. As a result, they possess an increased appetite drive along with frequent and excessive food cravings.
If you want to get your weight under control and remain at an ideal weight for life, you must get this unhealthy appetite control system restored to a healthy state where you are free from excessive food cravings and an appetite in overdrive.
Get The Blood Sugar Stable
The symptoms and signs common for blood sugar changes are: difficult to lose weight; sweets craving; feeling better after eating food; irritable if missing a meal; feeling a bit spacey and disconnected; elevated blood sugar; get anxious for no apparent reason; waking up often during the night; feel hungry all of the time; often get sleepy in the afternoon. Blood sugar instability is a major factor for the increased appetite and frequent food cravings so typical of individuals who are struggling with their weight. Low carb and no carb diets can produce quick and dramatic results, but they most often lead to rebound weight gain. Rapid and deep drops in blood sugar are particularly associated with very strong and in some case irresistible urge to eat.
Be sure to check food labels carefully for sugar, carb, and fat content.
The primary factor that will determine whether you are successful at losing weight is how ready you are for change. In order to experience positive changes, you must adopt the fallowing habits:
If you have a weight problem, you probably have certain habits that work against your desire to achieve and maintain an ideal body weight. Perhaps bad eating habits are the primary reason why you fail in your weight loss efforts or why you gain weight back after successfully losing weight. To overcome bad eating habits, you need to increase awareness of the bad habits.
Reduce The Stress
One of the consequences of the stress response is abdominal fat cell growth and loss of muscle mass, which leads to insulin resistance and obesity. The adrenal hormone cortisol released as a result of the stress response is ultimately responsible for the fact that stress promotes weight gain because it promotes insulin resistance and raises blood sugar levels.
Every day stress is a normal part of modern living. However, if stress is extreme, unusual, or long lasting, the stress response can be overwhelming and quite harmful.
Conditions linked to stress: angina, asthma, cancer, cardiovascular disease, colds, depression, diabetes, headaches, high blood pressure, lowered immunity, obesity, arthritis, etc.
To manage stress, calm the mind and the body; include physical exercise in your lifestyle; get a good night sleep.
Tone Your Muscles
Regular physical exercise is obviously a major key to good health. The ability to lose weight with exercise is a direct reflection of a person’s muscle mass. The more muscle mass that you have, the more fat you burn. In both men and women, muscle mass increases throughout adolescence and peaks during the late teens through the mid to late 20s. After that, muscle mass declines slowly but quite relentlessly, in most people. Unless muscles are specifically exercised through weight training, we lose about one percent of our lean muscle mass every year until we are 50.
Physical inactivity is a major reason why so many people are overweight. If you are trying to lose weight, you definitely need to exercise as well. When exercise is included in a weight-loss program, there is usually an improvement in body composition due to a gain in lean body weight because of an increase in muscle mass and an accompanying decrease in body fat.