Obesity is a medical condition where a person accumulates an excessive amount of fat in their body. It is a calculation based on the Body Mass Index (BMI). BMI can be used to anticipate the risk of metabolic abnormalities like diabetes and high blood pressure. To avoid obesity a person should keep themselves fit and should follow steps related to maintaining good health. Obesity transpires when your body burns fewer calories than it consumes. Some people think that obesity may arise only due to overeating and moving too little, but as per doctors, obesity is a complex medical condition and it may happen due to genetic, environmental and other social factors as well. Losing body weight is not everything, you have to maintain that too. Here are 10 best effective tips for you to lose and maintain body weight.
1. Avoid Overeating
Do not eat an excessive amount of food. The more you eat, the more you will gain weight. Eat when you are just short of feeling full from eating. For example, If you normally eat three chapattis at dinner, then try to stop eating at two and a half chapatti.
2. Do More Work
The more you move the more your body works and burns calories. Try to do your daily chores by yourself. Keep the aim of walking at least 10 thousand steps per day. Install a step counting app on your cell phone and keep record. You can also walk before dinner. It was detected that walking about 20 minutes before dinner can make one feel full just like one feels full after having dinner. But do not forget to take proper rest. After a stressful day, your mind and body seek peace.
3. Sniff Treatment
When you are dieting, maybe your mind is craving for some special food. That is nothing strange, It happens. All you have to do is just sniff that food item. When you are sniffing food your brain believes that you are eating it. Next time when you feel hungry just take a banana or an apple and sniff it, try to fool your brain. It may sound silly, but it works.
4. Stay Away From Liquid Calories
Processed liquid drinks can be a reason for weight gain too. If you want to stay fit, and do not want to gain extra weight then you must avoid such liquids which do just that. Especially Beer, as Beer contains rapidly digested carbs that turn off fat burning. Avoid sweetened cocktails too.
5. Chew Slowly
A fast eater absorbs around three ounces of food per minute, while plodders only absorb about two ounces. So if you chew slowly, it means you are consuming less number of calories. So take a chill pill when you are eating your breakfast/lunch/dinner and chew slowly.
6. Feel Less Hunger With ‘Feeling-Full’ Food
If you want to avoid weight gain then you need to keep your stomach full and not just with healthy foods. Fill your stomach with ‘feeling-full’ food, like fruits, whole grains, lean protein, high fibre food etc.
7. Keep Yourself Hydrated
Drinking water is very helpful for every single person in this world and when it comes to weight management, it is very helpful here too. Not only for weight management but it is also very good for your skin. Drinking sufficient amount of water can make your skin glow by removing toxins. It can increase your metabolism and promote the feeling of a full stomach, and both of these factors are very important for weight management.
8. Gain Lean Muscle
Building up lean muscles can help you stay in shape. Hit the Gym on a regular basis. Start strength training exercises like lifting weights. Working out may also improve your metabolic rate
9. Beware Of Junk Food
Try to stay away from junk food as much as possible. Junk food plays a huge part in unnecessary weight gain. There is a reason it is called ‘Junk’ food. It adds useless junk to your body, which you have to later sweat out.
10. Plan Your Whole Week
Pre-plan your whole week’s schedule, do not miss even the weekends. For many people may have a habit of splurging on junk food or consuming alcohol on weekends. So plan your whole week and eliminate the parts that may cause weight gain.
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