Obesity is usually a condition linked to an incorrect lifestyle, but it can also be the consequence of other diseases such as diabetes and thyroid disease. Not only is it common in adults, but it also affects children and young people. Obesity is one of the main causes of cardiovascular diseases and represents a serious threat to the psychological well-being of the individual.
Steps
Step 1. Physical activity
It is the fundamental step in fighting obesity. Exercise helps burn calories and excess fat. Exercise 3-4 times a week for about 30 minutes, but get in the habit of going for a walk every morning. Swimming, cycling, playing tennis, brisk walking, and running help burn many calories and release endorphins, which are the pleasure hormones that have beneficial effects on the body. Also, by sweating, you expel toxins.
Step 2. Diet
To control your weight, in addition to physical exercise, it is necessary to follow a diet. Consume more vegetables and fruit. Cucumber is great for its limited calorie intake, because it promotes digestion and contains a lot of water. Do not eliminate meat completely, but increase your consumption of fish and skinless chicken. Keep your body hydrated.
Step 3. Reduce portions
Eat five or six small, healthy meals instead of three meals a day. In this way your stomach will not remain empty for long and you will not be assailed by the sense of hunger.
Step 4. Eliminate junk food
Avoid frying, burgers, and sugary drinks.
Step 5. Cut back on alcohol
Excessive alcohol consumption causes liver damage, promotes obesity and is one of the triggers of fatty liver disease.
Step 6. Weigh yourself
Get a scale and check your weight every morning. It will encourage you to lose weight and you will evaluate your progress. It will also help you set a goal for each week.
Step 7. Calculate your BMI
The body mass index is calculated by dividing the weight, expressed in kg by the square of the height, expressed in meters. BMI between 18 and 25 = normal weight; BMI between 25 and 30 = overweight; BMI greater than 30 = obese.
Step 8. Avoid the numerous diet plans available on the market
Eat a balanced diet of vegetables, lean meat, olive oil, fluids, and exercise. Remember that there are no shortcuts to being healthy.
Step 9. Avoid crash diets
These make you lose weight initially, but the physique weakens and essential nutrients are lacking. Also, after a crash diet of a month or two, you end up eating more.
Advice
- Learn to love yourself and your body. Remember that you are what you eat.
- Use your willpower and tell yourself that it depends only on you. Every morning stand in front of a mirror and say 'I CAN DO IT'.
- Appreciate your efforts and give yourself a reward every time you manage to lose weight. Go see your favorite movie or do something you like.
- Instead of complaining about your weight, start taking action.
