You may know that obesity is not just a problem because it may lead to other health issues like diabetes, hypertension, and some hormonal disorders. Dietician for diabetes and weight loss Avni Kaul says, you can with a little effort, prevent obesity and other related health issues such as diabetes, hypertension, and certain hormonal disorders as stated above by altering a few lifestyle habits. This includes quitting smoking, eating proper food at the right time, having a well-balanced diet, drinking adequate water, doing physical activities, and by meditating, suggests Avni.
Eat healthily and eat right
A properly balanced diet should be a healthy blend of carbohydrates, proteins, and fats. It should include vegetables, fruits, whole grains, legumes, low-fat dairy, and nuts to take care of essential minerals, vitamins, antioxidants, fibre, and probiotics.
Eat a healthy breakfast. This is the time when your muscles are completely depleted and hungry after nearly a 10-hour fast since dinner. Eating a healthy breakfast helps you revitalize your muscles and prevents excessive calorie consumption in the second half of the day. A light breakfast such as cereals, milk with honey, and nuts would do. For lunch, have a platter of fruit, a handful of soya, nut, or some quinoa, and notice the difference yourself.
Drink sufficient water
Drinking water periodically helps you have better digestion while keeping your body hydrated. This also helps in having a better metabolism which consequently leads to weight loss.
Get active
A lack of physical activity increases the risk of obesity. Exercise renders our cells more sensitive to insulin. Even a brisk walk makes a difference. An ideal workout suggested by a health professional is a good mix of resistance and aerobic training for optimum muscle building along with weight loss.
Remove stress
The lower metabolic rate leads to weight accumulation and a tendency towards obesity. Physical activities, socializing, meditation, yoga, listening to music, and spending time in nature or with children and pets – all of them keep stress at bay.
Sleep properly
It is a well-established fact that when asleep, the human body forms growth hormones that enhance metabolism and repair tissue. Sleep deprivation not merely hampers this bodily activity but also makes your body feel lethargic and unable to pay attention to any other physical or mental activity planned for the day.
A few more things to keep in your mind alongside the above 5 points
Quit or restrict smoking and consumption of alcohol.
The production of enzymes for good digestion is impacted by tobacco due to it’s interference. Restricting alcohol will also do you good.
Avoid following fad diets
Do not follow a diet simply because some influencer or a specific person has done it or promotes it. For any diet consult a dietician instead of randomly following any diet.
Avni Kaul is Founder of Nutriactivania with Masters Degree in Food and Nutrition from University of Delhi and is also a Certified Diabetes Educator from Project Hope and International Diabetes Federation. She is a Leicester Mammas Ambassador trained in Lactation Counselling with NHS United Kingdom. Mammas support pregnant and new mothers and their families. Specializations of Avni Kaul Include Infant and Young Child Feeding Practises, Pre and Post natal diets, Fat loss, Muscle Gain and Holistic Health and Nutrition