Beat Obesity and Get in Shape with These 12 Effective Diet Tips
One of the biggest health crises that the world is facing today is obesity. The growing instances of obesity are a global concern. Today, more than 1 million individuals on the globe are obese. Obesity is not only excessive weight gain that affects our appearance and confidence but also a concerning condition that increases your risk of developing chronic health conditions, such as high cholesterol, hypertension, diabetes, cardiovascular diseases, heart ailments, and stroke. Sedentary lifestyles, unhealthy eating habits, untimely meals, sleep deprivation, and stress are some of the most common causes of obesity. So, it becomes the need of the hour to exercise the right care measures to prevent or treat obesity on time. For that, every year, World Obesity Day is celebrated on 4th March to encourage practical solutions to enable individuals to achieve and maintain a healthy weight, seek the right treatment and reverse the obesity crisis. This year 2023, the theme of World Obesity Day is “Changing Perspectives: Let’s Talk About Obesity”. It focuses on changing perspectives by correcting misconceptions about obesity, ending the prevailing stigmas, and enabling everyone who decides to lose weight to shift from single views to shared strategies. It aims at debunking the prevailing myths about obesity in the minds of the masses and taking effective, collective action to beat obesity.
Fortunately, it’s quite easy to beat obesity by adopting certain dietary and lifestyle modifications. Making healthy choices, eating on time, avoiding binge eating, and eliminating unhealthy foods from your daily diet can help you avoid or get rid of obesity effortlessly. Consulting certified dieticians and nutritionists can help you have a customised diet plan for obesity that helps meet your nutritional needs, boosts your immunity, and prevents or lowers potential health risks while you lose weight. So, you might be wondering which dietary practices can help you shed those extra kilos and get in shape, aren’t you? Find the best diet tips to beat obesity by reading this blog below.
12 Smart Diet Tips to Get Rid of Obesity
Here’s a list of easy yet effective dietary practices that can help prevent you from turning obese and getting in shape if you are trying to beat obesity.
Do Not Skip Breakfast
To lose weight and get rid of obesity, one may resort to skipping breakfast. However, skipping breakfast is not a healthy option. Moreover, it makes you eat a lot more in your next meal. So, make sure that you eat a nutritious breakfast daily. A breakfast having oatmeal, fruits, eggs, sprouts, milk, and other protein food sources is ideal to start your day. It will supply you with a healthy dose of all essential nutrients and fibre, which will help you stay full by lunch.
Avoid Binge Eating
Do you find yourself snacking on chips, cookies, and other crips foods now and then? If that’s so, break your habit of binge eating, as it’s one of the causes of obesity. Packaged foods have high-calorie content and very low nutritional value. They make you feel hungry again in no time once you eat them. So, binge eating contributes to undesirable weight gain. Consulting certified dieticians can help you avoid binge eating by providing you with a customised diet chart for weight loss that comprises tasty nutritious foods.
Relish Home-Cooked Food
A balanced meal containing all nutrients, protein, and fibre is ideal to improve your health and promote weight loss without compromising your health. Eating home-cooked meals and snacks is the best option, as it does not contain harmful fats, such as trans fats, preservatives, and other additives that not only can cause obesity but also can cause potential harm to your health. It will nourish your body with all essential nutrients, increase your satiety level, and prevent you from snacking now and then.
Have Your Meals on Time
Scheduling your meal times and having your meals on the scheduled time daily helps burn calories at a faster rate. It not only nourishes and re-energizes you but also minimizes your temptation to snack on foods high in sugar and fat. So, you stay full for longer, and this prevents you from eating often and helps prevent excess weight gain.
Consume Plenty of Vegetables and Fruits
Fresh fruits and vegetables are high in fibre and packed with nutrients, such as vitamins, minerals, proteins, and antioxidants. Moreover, vegetables and fruits are low in calories. So, adding fresh fruits and vegetables to your diet plan for weight loss can help increase your satiety level while nourishing you with essential nutrients and preventing you from turning obese. You may have fresh apples, berries, citrus fruits, leafy greens, carrots, cucumbers, and beans, among others.
At times, people confuse thirst with hunger and end up eating more than necessary calories, when simply a glass of water can satiate you. Also, you need adequate water for smooth body functions. Drinking sufficient water also promotes weight loss, as it increases lipolysis which is a process by which the body burns fat for energy. So, when trying to get rid of obesity, ensure that you drink a minimum of two to three litres of water daily.
Devour Foods Rich in Fibre
Eating foods abundant in fibre helps you feel full for longer, which is beneficial for your weight loss efforts. Fibre is present in plant-based foods, such as fresh fruits, leafy green vegetables, whole-grain foods, oats, beans, peas, lentils, and brown rice. So, include these foods in your breakfast and meals.
Use Smaller Plates
When relishing food, if you use small plates, you can end up eating smaller portions and practice mindful eating easily. The use of small bowls and plates helps you consume smaller portions of food and prevents you from overeating. In about 20 minutes, your stomach signals your brain that it’s full. Eating food using smaller plates enables you to eat slowly and stops you from continuing to eat before you feel full.
Do Not Ban Foods
Avoid cutting foods or entire food groups from your diet plan for weight loss. Eliminating your favourite foods from your diet will only make you crave them more. So, instead of banning your favourite foods, you may savour them occasionally and in limited quantities to avoid excess calorie intake.
Read Labels on the Foods Before You Buy Them
Reading food labels helps you choose healthier food options. Consider the calorie information to check how a particular food item fits in your daily calorie allowance when following a diet to beat obesity Avoid buying foods containing unhealthy fasts, such as trans fats, and foods high in calories, preservatives, and additives.
Avoid Stocking Junk Food
Junk food might tempt you to eat them and keep relishing them. So, avoid stocking your kitchen with junk and processed foods, such as crackers, fizzy drinks, chocolate, crisps, and biscuits. Instead, go for healthy snacks, such as fresh fruits, unsalted nuts, oat cakes, fruit juice, and unsweetened or unsalted popcorn, to keep your weight in check.
Cut Down or Avoid Alcohol
Alcohol is high in calories. Alcohol consumption curbs your body from burning fats. Moreover, alcohol intake makes you feel hungry and increases your craving for salt and greasy foods. Note that excess intake of alcohol not only causes excess weight gain but also is harmful to your liver and health. If you are working hard on losing weight or wish to avoid obesity, restrict or avoid the intake of alcohol.
Besides these simple yet effective dietary modifications, you should also have adequate continuous sleep of seven to eight hours daily at night. You should also stay active by incorporating exercise into your routine. You may practice a brisk walk of 40 minutes daily or any aerobic exercises, such as cycling, jogging, running, and swimming, of your choice.
So, let’s put our best foot forward this World Obesity Day to beat obesity by adopting these simple yet effective dietary modifications and spreading the word to help a maximum number of people to benefit from them. Consulting certified dieticians and nutritionists, such as health experts at Health Total, can help you receive a customised diet plan for weight loss comprising the right nutritious foods. Our diet plan to get rid of obesity not only helps you shed those extra kilos but also nourishes you with all essential nutrients, improves your immunity, and lowers or prevents potential health risks. So, waste no time, get in touch with us at Health Total and get set to get in shape effortlessly without compromising your health with our personalized diet for weight loss.
Sign up for a FREE consultation with Health Total experts to get more tips for losing weight with diet or managing any other health condition. Call toll-free at 1-800-843-0206 and book an appointment!
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