How to reduce obesity by exercise is a million-dollar question as people struggling with obesity are very keen to shed a few kilos. Prevention and control of obesity help control weight levels.
Obesity is characterized by abnormal or even excessive fat accumulation. The condition does not require lab tests or imaging. It can last several years or be life-long.
The causes are sedentary lifestyle cum high-calorie intake. The question that arises is how to reduce obesity by exercise?
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- Lifestyle changes such as more exercise or diet alterations.
- Surgery is very rarely recommended and most common bariatric surgery procedures happen to be gastric bypass, sleeve gastrectomy, and biliopancreatic diversion with duodenal switch.
Gastroplasty, Laparoscopic adjustable gastric banding · Sleeve gastrectomy, Biliopancreatic diversion with duodenal switch.
Healthy lifestyle habits and sticking to them are important. The idea is to focus on the prevention and control of obesity.
There is also a genetic component to obesity, and a person can be more prone to gaining weight if any family member happens to be obese.
1. Pay Attention to Portions
Watch the portion size, even if a person happens to be eating healthy, excess calories can be stored as fat if the portions are more.
When a person eats more calories than the body needs for energy, the extra gets stored as fat. Portion control is very important to maintain weight. Be it pepperoni pizza or brown rice with tofu and veggies, eating more can result in weight gain.
Also Read, Four Effective Essential Oils To Lose Weight.
2. Have More Fruits, Vegetables, and High-Fiber Foods
Simply eating a fiber-rich diet of around 30 grams per day may be sufficient to manage the weight.
High-fiber foods take time to be digested and also stabilize blood sugars, resulting in increased satiety levels. The person feels full and thus will not indulge in snacking.
Whole grains, beans, and even nuts and seeds are good sources of fiber. Fiber-rich fruits such as berries, apples, pears as well as non-starchy vegetables are a weight-friendly choice.
3. Cut Back on Sugar, Refined Flour, and Processed Snacks
The more junky snacks a person has the more chances of his or her being obese. Eating food items such as cookies, crackers, chips as well as baked goods high in empty calories, but low in fiber more of refined carbs will increase blood sugar and leave a person feeling hungry again shortly after eating.
4. Stop Drinking Soda (Even Diet Soda)
Prefer beverages without any sweeteners, such as sugar-free iced tea or plain old H2O, in place of soda.
Drinking a single sweetened beverage such as soda, juice or sweetened tea each day could result in a weight gain of up to five pounds in a year. Sweetened drinks happen to be high in sugary calories but do not actually satiate one’s hunger. It is better not to compensate for those calories by eating less.
Diet soda is calorie-free; it may not really be a better choice when it comes to managing weight.
5. Slash Your Screen Time
The more TV and screen time a person spends the more chances of being overweight. Sitting in front of a TV screen makes the body store fat instead of burning it for energy.
Rather than spending more time in front of TV, it is better to walk. And the more you move, the fatter the body will burn.
Along with regular workouts, look for simple ways to move more throughout the day.
Finding ways to incorporate more activity into one’s day does help.
6. Prepare Most Food at Home
Restaurants tend to add more fat, salt as well as sugar to their food and offer much bigger portions than a person would normally have thus resulted in higher-calorie meals.
No need to avoid dining out completely. But it is worth saving restaurant meals for special occasions and also adopting strategies to help avoid overeating.
How to reduce obesity by exercise is indeed a major issue for obese people and apart from it portion control also needs to be practiced.