Obesity in kids and obesity in adults is a rapidly growing condition. The number of obese people keeps on increasing day by day. Obesity is defined as a condition involving excessive amounts of body fat, which increases the risk of health-related problems. An excessive intake of calories and a relatively low burning of calories causes an obesity nutrition imbalance, leading to obesity.

To say that obesity is caused by merely consuming too many calories is like saying the only cause of the American Revolution was the Boston Tea Party.” 

Nutritionist Adelle Davis rightly points out that there is more than one reason for obesity, other than overconsumption of foodstuffs. Factors such as PCOS, depression, medications such as steroids antidepressants, poor diet, stress, genetic factors, lack of physical activity, sleep deprivation etc., can lead to obesity and diabetes. Hence, obesity nutritional management and obesity treatment are very important. 

 

If a person is obese, they’re at risk of getting a number of severe health problems such as type 2 diabetes, fatty liver disease, high blood pressure, heart disease, gallbladder disease, infertility, arthritis, at times even cancer of the breast, endometrial cancer, colon, etc. 

However, by making a few lifestyle changes and following proper obesity treatment guidelines, the disease can be cured and even prevented.  Step one is scraping your old diet and making a new diet that is healthy and balanced, with a minimum amount of calories. 

Here is a list of calorie intake required for men and women of different age groups, according to their lifestyle.

 

For men – 

 

Age Sedentary lifestyleActive lifestyle
14- 182,2002,800-3,200
19-302,4003,000
31-502,2002,800-3,000
51+2,0002,400-2,800

 

For women – 

 

AgeSedentary lifestyleActive lifestyle
14-181,8002,400
19-302,0002,400
31-501,8002,200
51+1,6002,000-2,200

 

If you wish to lose weight fast, it’s better that you consume fewer calories. However, you should get an expert’s advice on the number of calories you require.

 

Obesity prevention foods to eat – 

You need to have a meal balanced in terms of nutrients, along with a proper ratio of carbohydrates, proteins, and fats. Diet for obesity differs from person to person based on their lifestyle, food they eat, etc. Thus one should consult an expert for a more personalized diet plan.

Here are a few foodstuffs that you should incorporate into your diet. 

 

  • Vegetables- Okra, Tomatoes, spinach, eggplant, mushroom, cauliflower, cabbage, onions. 
  • Whole grains – Jowar, bajra, ragi, maize, barley, corn, quinoa, etc. Swap white rice with red or brown rice. 
  • Legumes – Pulses, chickpeas, lentils, mung beans, kidney beans, black-eyed peas. 
  • Proteins –  legumes, tofu, nuts, dairy. Avoid red meat. Instead, opt for chicken or fishes like salmon. 
  • Fats – Full fats, mustard oil, avocado, peanut oil, sesame oil, ghee, Etc. 
  • Fruits – Papaya, mango guava, oranges, tamarind, lychee, melon, pears, plums, etc. 
  • Nuts  – Cashews, almonds, pistachios, peanuts.
  • Supplements – omega-3 products and fish oils, chitosan, some Chinese herbs, bitter orange extract, green tea extracts, etc. 

Obesity foods to avoid include junk food or fatty food as these contain a lot of calories, and getting rid of them takes a lot of time. You can search online for the best nutritionist in Delhi for a proper diet plan. The next step is exercising. Dieting alone will not help in weight loss. Exercising along with a proper diet plan will help you burn calories and build muscles.  Here is a list of exercises you can do to shed off those extra pounds. 

 

  • Surya namaskar

The literal meaning of this term is a salutation to the sun. A combination of 12 different poses, Surya namaskar is one of the basic and widely practiced yoga asanas. It focuses on engaging the various parts of the body and helps in weight loss. Breathing in and out during the exercise helps you lose more weight. Surya namaskar is also a great way to reduce stress and anxiety. 

 

  • Walking

This is one of the most effective and simplest ways of weight loss. Brisk walking regularly for 30 minutes can help in burning nearly 150 calories. You can start walking 15 minutes a day and gradually increase your pace and frequency. Walking regularly for 30-50 minutes every day will also improve your heart rate and  strengthen your muscles

 

  • Zumba

What better way to burn those calories than dancing? Zumba is a fun and effective way of incorporating exercise into your daily routine. This is an excellent method to loosen up and lose weight as Zumba engages your body in vigorous exercise while you dance. 

 

  • Swimming

Swimming vigorously for an hour can help in burning around 800 calories. Swimming regularly will keep you fit and tone your body. It engages your abdominals and back muscles as well as your arms, legs, and hips. 

 

  • Interval training

Also known as High-Intensity Interval Training, HIIT will help you maximize results. It refers to short bursts of intense exercise with short periods of relaxation. These workouts are approximately just for 30 minutes and can burn a lot of calories in just a few minutes.  

For successful results, you need to stick to your workout and diet schedule and strictly follow it. Obesity might be common but can be life-threatening. Hence, it’s important that you get treatment for obesity. You can search for the best obesity treatment in India or obesity treatment in Delhi over the internet for an expert’s advice, Dr. Nivedita Pandey.  You can also find her as hepatologist in Patna or the best doctor for hepatitis b in Patna, a gastroenterologist in Faridabad, the best gastro doctor in Delhi, NCR, a gastroenterologist In Uttarakhand, a liver specialist in Jhansi, best gastroenterologist in Jammu take advantage of the online gastroenterology consultation to gastroenterologist live chat and receive the best treatment that your body deserves!

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