Obesity is a chronic health problem which now affects a large part of the world’s population. Some studies have come up with the result that around 39% of the world’s adult population is either obese or bordering the obesity line. It is high time that we pull up our straps, buckle in and take up the cause of eliminating obesity from our lives.
Crash diets and marathon workouts are effective in only temporarily solving the problem of obesity in an individual. If your goal is to lose weight, you need to forget deprivation and marathon workout sessions. Research shows that taking baby steps, not giant leaps, is the best way to get lasting results in your battle against obesity.
These baby steps refer to making small but significant changes in your lifestyle, the importance of which includes the following:
- The biggest and the most important outcome of lifestyle modification is to help you challenge obesity and keep your body weight in check
- Controlling hypertension is another benefit of making healthy lifestyle changes
- Heart disease, high blood pressure, diabetes etc. can also be prevented by making minor lifestyle changes that help promote your health and keep such diseases at bay
It is said that prevention is better than cure. Maintaining a preventive, healthy lifestyle is a better way to maintain good health than to cure the problems that will arise should obesity and high weight be allowed to prevail. Preventive health care must be planned and executed ahead of time before your body clock starts giving you danger signals like blocked arteries, high blood pressure etc.
A healthy lifestyle modification includes a healthy lifestyle, plenty of exercise, a healthy and nutritious diet and other similar efforts. To help you get started, here are six healthy lifestyle modifications that you can inculcate in your lives and choose the path to well-rounded mind, body and soul interactions:
- Practice Portion Control
Watching what and how much you eat is the primary way of losing weight. When you watch what you eat and the portions, you realise that you do not really have to give up eating what you like – you simply consume lesser amounts in a way that you reduce the number of calories you consume, without having to give up eating something altogether, which might result in frustration, irritation and finally giving up your resolution of losing weight altogether.
- Keep food records
Maintaining a record of your food consumption lets you keep a track of what you eat and helps you get an outsider’s perspective of your diet. You can look at your food record of the day once the day ends and a lot of times, you will realise that several things that you consumed during the day caused significant harm to your body, added unnecessary calories and could have been avoided.
- Consume structured and planned meals and snacks
Instead of mindless munching and nibbling, prepare a structure and plan for all your meals and try to stick to it as much as you can. This will not only leave you famished less frequently but also help you keep an eye on your calorie count of the day.
- Move more
Any and every type of exercise helps. The key is to pick any one physical activity that you enjoy and pursue it religiously. You do not have to spend huge sums of money on a fancy gym – you may choose to go cycling, take a pilates class or join a yoga group. Just pick anything you enjoy and do it regularly.
Widely popular consumption of a diet comprising of chicken and chips & coke is a major reason for the increase in obese individuals in the country.
Side-effects of consuming chicken include the following:
- Of course, we love our fried chicken. What we do not realise is that fried chicken is a double-edged attack on our system. Deep fried food, especially when fried in animal fat or reused oil, ends up with adding trans fats and high levels of unsaturated fats in our system.
- Consumption of broiler chicken puts you at the risk of developing an antibiotic resistant bacterial infection. The widespread use of antibiotics given to chickens to help keep them off infections makes the chickens antibiotic resistant, causing problems to the consumer’s health.
- The notorious Escherichia coli, more commonly referred to as E. coli is a bacteria that causes bouts of diarrhoea and is commonly found in chicken.
Coke and chips, on the other hand, add a lot of calories to your diet. Saturated and unsaturated fats, as well as trans fats, are also added to your body on consumption of chips and coke, acting as a hindrance to your weight loss program. Frequent consumption of fizzy drinks like Coke also weakens your bones.
Instead, here are some healthier food options which are also easily available in the country, owing to its geographical location:
- Mollusks are the most nutrient-rich seafood available. Oysters, clams and squid are the most commonly available mollusks in your grocery store.
• Shellfish such as lobster, crayfish, shrimp and crabs are also high in protein content and must be included in your diet.