Here we going to take a look at 12 tips on how to overcome Obesity in the Young and Adults. Since the number of overweight adolescents has tripled and the number of overweight preteens more than doubled in the last three decades.
Long-term increased risks associated with childhood obesity include high blood pressure, diabetes, cardiovascular disease, and several types of cancer.
Unfortunately, experts say that young people who are overweight have a 70 percent chance of being overweight as adults. Possible causes of childhood obesity include a sedentary lifestyle, advertising campaigns directed at young people, and the availability and affordability of unhealthy foods.
In addition, as the U.S. Centers for Disease Control put it: “Childhood obesity is the result of eating too many calories and not getting enough physical activity.”
So to start with, children, adolescents, and adults would do well to take a close look at their eating habits. Without going to extremes, a few simple measures can make a difference.
1. Half or Completely stop eating fast food
Half or completely stop your visit to the fast-food restaurants and start thinking about preparing your food.
2. Divide your meals into Portions.
Reduce the amount of food you eat. Is not your last meal; you can always eat again. Divide your meals into small portions and eat only eat when you are hungry.
3. Eliminate soft drinks and drink more of water.
4. Never eat until hungry.
Overeating can happen if you eat when you’re not hungry. This excess food eventually becomes stored as body fat and can lead to obesity. Eat only when you feel hungry and chew more slowly for better digestion.
5. Eat more seasonal fruits
Eat more fruits like bananas, mangoes, star berries, oranges, raspberries, and melons. You can also add more lean proteins to your diet, such as chicken or egg.
6. Eat more of vegetables
Eat more vegetables and less of the rest of the main course. You can eat healthy snacks in between mealtimes; this may make you not overeat at mealtime.
7. Ask for a take-out box.
If you eventually eat out, control how you eat. If the portion served is too big, ask for a take-out box. Then put half of the meal in the box before you start eating. That way, you will consume a reasonable portion instead of eating more.
Cabbage is considered to be an effective home remedy for obesity. Recent research has discovered that this vegetable has a valuable content called tartroric acid, which inhibits the conversion of sugar and other carbohydrates into fat. Hence, it is of great value in weight reduction.
9. Focus on being healthy.
People who focus on “losing weight” never really get thin. Because their focus is still on their weight. It’s the people who focus on being healthy and thin are the people who lose the weight and keep it off.
10. Exercise moderately.
The importance of moderate exercise cannot be over-emphasized. Walking is the best exercise to begin with and may be followed by running, swimming rowing, and other outdoor sports. It could be bricks walking or jogging for about 30 minutes, or walking about 20 kilometers per week may help prevent weight gain and promote weight loss. Exercise also helps to use up calories stored as body fat and relieves tension, besides toning up the muscles of the body.
11. Limit your child’s screen time
More time spent sitting in front of a screen means less time for physical activity and good sleep. Because exercise and sleep play a role in a healthy weight, it’s important to encourage those activities over computer or TV time.
12. Ensure that you’re getting enough sleep
Sleep-deprived individuals may take in more calories, simply because they are awake longer and have more opportunities to eat. Moreover, sleeplessness also disrupts the balance of key hormones that control appetite, so people who lack sleep may be hungrier than usual.