"Before you to proceed to read This article , See obesity related Article below "
Losing even modest amounts of weight (5-10% of body weight) offers advantages in regard to health.
It serves to:
- Lower BP(high blood pressure)
- Reduce risk of cardiovascular disease(heart attack) and stroke
- Improve glucose control in diabetes
- Improve osteoarthritis and sleep apnea
- Lower the risk of cancer
- Dietary Changes
- Consuming fewer calories: Crash diets are not advisable as they cut so many calories and nutrients that they can cause adverse effects like vitamin and other nutritional deficiencies
- Include vegetables and fruit in the diet
- Choose healthy foods like grams, beans, fish, low fat dairy products and lean meats
- Eat a variety of healthy foods to avoid diet boredom
- 45-65 % of total daily calories should come from high fiber food sources like whole grains, bran, rice, oats etc..
- Cut back on sweets, table sugar and other sweeteners
- Limit intake of fruit juices( whole fruit is more nutritious)
- Reduce fat
- Watch portion sizes: especially when eating out as many restaurants serve oversized portions
- Cut down on sugary aerated drinks that are filled with large amount of worthless calories
- Role Of Physical Activity
- Engage in at least 30 mins of moderate intensity physical activity (like brisk walking) on most, preferably all days of the week
- Take a walk instead of watching TV
- Eat meals and snacks at a table & not in front of the TV or computer
- Take simple measures like: use stairs instead of lift. Park car further away from the workplace and walk remainder distance
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