There are many diseases related to obesity as a risk factor; and diabetes, heart disease and cancer are among them. Different factors influence the risk of becoming obese or overweight, including the level of activity, the usual daily eating habits, genetics and age. You can reduce the risk of you becoming obese if you make smart choices on the variables that can be controlled, such as the physical fitness and the diet. Making important changes in your lifestyle will help you reach the healthy weight, but also maintain it.
Sugar and calories
Maintaining stable levels of the blood sugar is crucially important for you. You should consume six small meals which will be spaced evenly during the day. That will prevent you from overeating. Make sure to emphasize fiber, lean protein, healthy fats and complex carbohydrates in your diet. Among the different ways to reduce obesity, counting and controlling the amount of calories consumed daily is considered to be the most efficient. That will teach you how to control your portions better. Find a good website that will help you find the calorie value of your meals and don’t cheat to yourself when you are counting. Include every meal and drink you consume into the calorie-counter. Limiting refined carbohydrates in your nutrition is very important for achieving great results. Avoid white bread, sugar, baked goods, corn syrup and trans-fatty and saturated acids. Those meals will contribute to obesity, since they have a high calorie value, but deficient nutrient value.
Committing to exercise
If you are dealing with obesity, you should seriously commit to exercise in addition to controlling your diet. The best exercise program for losing weight is the cardiovascular exercise, like jogging, brisk walking, swimming, tennis or basketball for at least thirty minutes and at least three days a week. This kind of exercise will strengthen your lungs and heart, but it will also help your body burn many calories and lose weight in a healthy way. You should also do some strength-training at home or at the gym three times a week. If you have the chance to work with a personal professional trainer – that will help you a lot with the motivation and commitment. Find your inspiration, set a reasonable goal of what you can achieve in a certain period of time, and don’t make excuses in front of your friends and yourself.
Using food as reward
Using food as reward is one of the biggest problems for people who are trying to treat obesity. If you were committed to the healthy diet plan and exercise for a month – rewarding yourself with a cake, fast food or ice cream is still very bad. You didn’t go through the entire calorie reducing and exercising just to eat some cake without feeling guilt, but to achieve the bigger goal in front of you. Rewarding yourself with food will set you one step back. It is good to eat your favorite foods occasionally, but you need to balance them with the rest of the food for the day and with exercise. Wouldn’t it better to reward yourself with some clothes in smaller size, or a good book instead? Trust me: the best reward will be the amazing results you will achieve if you stick to the plan correctly. Dealing with obesity requires life-style changing, and going back to the old habits will make the entire effort useless.