Who in this world does not like to be slim and trim? But unfortunately, a lot of people are obese these days due to a variety of reasons and naturally, they are always trying to find ways to lose weight.
An overweight, or obese person, can suffer from high blood pressure, diabetes and other heart related ailments. So it is important always to maintain your weight at a level proportionate to your height.
The reasons for obesity could be many, such as overeating, side effects of certain drugs, sedentary lifestyle, faulty metabolism, growth hormones found in chicken meat, genetic predisposition, alcohol in excess, and overindulging in fatty foods.
Weight loss may be explained as decreasing the number of calories you take in through your food, while increasing the number of calories you burn through exercise or other physical activity.
The tips given below may help in simple cases of weight gain, but in stubborn cases of obesity, it is always advisable to seek the advice of a registered Medical Practitioner.
1. Consult a Registered Medical Practitioner before embarking on any fat loss program if you are middle aged, suffer from any medical condition, are on medication or suffer from food allergies.
2. Look up a Height Weight Ratio Chart and establish your ideal weight. You can find it through Google.
3. If you are overweight, set a goal to attain a more or less ideal weight within a period of 3 to 6 months. Check your weight every week to see whether you are steadily moving towards your goal.
4. Do not try to lose weight through sudden or drastic methods. Losing weight should be through a slow, safe and healthy process.
5. Obtain a balanced diet chart from your dietitian.
6. If you are a heavy meat eater, reduce drastically, switch to fish and add more fresh vegetables to your diet. Fish should be grilled or steamed.
7. Reduce your sugar and salt intake and cut out fatty and fast food completely.
8. Have your meals at regular times during the day. Always have a very light early dinner, preferably a green salad.
9. Add lots of fresh fruit to your diet.
10. Remove cakes, desserts, ice cream, and doughnuts from your daily diet.
11. Avoid eating all processed foods.
12. Ensure that you have daily bowel movements through drinking at least 6 to 8 glasses of water a day and sticking to a fiber rich diet. Fiber helps to remove fat.
13. Considering your age, health condition, location, etc., start an exercise regimen which could be brisk walking, cycling, swimming, skipping, aerobic dancing, etc. (Choose the one which works the best for you).
14. If you plan to join a gym, then exercise under the supervision of an instructor. (Consult your Doctor first)
15. Avoid all fizzy drinks.
16. Avoid all fried food, especially deep fried.
17. Take up Yoga and meditation classes.
18. Overeating due to craving for certain types of food may be due to food allergies according to some researchers. Consult an allergy specialist if you suspect this could be your problem.
19. Change your lifestyle according to the above recommendations and try to stick to it if it results in weight loss. Reverting to your previous lifestyle and eating habits may bring the fat back in a flash.
20. Do not skip breakfast as it may encourage frequent snacks during the rest of the morning, resulting in overeating.
21. Do not despair, you can go on a mild binge once a month.
22. Try to eat at home most of the time and less at restaurants to adhere to your chosen dietary plans.
23. Take before and after photos and place them on your dining room wall.
24. Consider switching to Rooibos tea or green tea which are available at natural health food stores. Researchers say that tea drinking cultures have lower rates of obesity.
25. If you are starting a weight loss program, inform your family, friends and colleagues. You will need their support and co-operation to maintain your new lifestyle and eating habits.
The tips given above should work for most people suffering from mild cases of obesity. Others should seek professional medical help as early as possible.