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Here are 6 simple tips for weight loss and preventing belly fat

Being overweight increases your risk of some potentially serious health problems

New Delhi: Being overweight or obese puts you at an increased risk of serious health problems. The body mass index (BMI) is one way that can tell whether you are at a normal weight, are overweight, or suffer from obesity. When a person has a body mass index (BMI) of 30 or higher, the condition is known as obesity. If a person’s body weight is at least 20% higher than it should be, he/she is considered obese. Generally, a person with a body mass index between 25 and 29.9 is considered overweight. The accumulated body fat can cause adverse effects on the health of a person. Losing excess body fat by taking steps that promote weight loss can reduce your risk of diseases and improve overall health.

Carrying excess fat, especially around the middle or belly, is linked to a number of serious health conditions. If you think that you’re overweight or obese, it is necessary to take steps to tackle obesity and reduce your risk of potentially life-threatening diseases. Not just your physical health, but obesity can take a toll on your social and mental health. Studies have shown that obesity can cause poor self-image, low self-esteem, and social isolation, all known contributors to depression. Read: Should you eat strawberries for weight loss? Know the amazing health benefits of this superfood

A high BMI, which is an indicator of obesity, can lead to several health problems, ranging from the inconvenient and embarrassing to the deadly. Some serious health conditions a high BMI can cause are:

  • Cardiovascular diseases, including heart attack and stroke
  • High blood pressure
  • Diabetes
  • Some cancers
  • Gallbladder disease and gallstones
  • Osteoarthritis
  • Gout
  • Breathing problems, such as sleep apnea (when a person stops breathing for short episodes during sleep) and asthma

Also Read - Ayurvedic medicines for weight loss: The 5 most effective herbs and spices for losing belly fat

But the good thing is that every problem has a remedy. Here are a few things you can do to maintain a healthy weight and prevent obesity, which is the root cause of many chronic diseases. And if you think that you’re overweight and are struggling to shed those extra pounds, the following tips can help you achieve your weight loss goals as well as reduce your risk of becoming obese.

  • Divide your meal into smaller portions - Tweak your meals and divide them into smaller portions. Always remember eating an enormous amount of food at longer intervals can adversely affect your body’s metabolism and weight as well. So, make it a point to eat small meals at frequent intervals.  
  • Consume five to six servings of fruits and vegetables every day. A vegetable serving can consist of a cup of raw vegetables, one-half cup of cooked vegetables or vegetable juice. Similarly, a fruit serving could be a cup of fresh berries, or a freshly cut medium-sized apple or a glass of fresh fruit juice.
  • Switch to whole grain and organic foods like brown rice and whole wheat bread. Avoid processed foods like white sugar, white flour and saturated fat.
  • Check if your medicines enlist weight gain as a side effect. This is important because certain medications can lead to weight gain, and the best way to keep a check if you’re pilling on fats is by keeping an eye on the calorie intake. Of course, a healthy balance between medications and your diet may help prevent a growing waistline.  
  • Indulge in physical activities – Remember, the best way to reduce or prevent the visceral fat is to eat healthy and shed those extra calories on a regular basis. So, sweat it out to keep yourself healthy and happy – it could be a 30-minute long yoga session, a run down the park or an hour at the gym.
  • Cut off stress and get enough sleep – If you do not prioritise your sleep, you’re exposing yourself to unwanted fats. Fatigue raises cortisol [a stress hormone], which acts like an appetite stimulant and gets you to binge eating and late night snacking, which are extremely unhealthy and bad for your weight. Sleeplessness can also make you lethargic and demotivated. Hence for a healthy adult, getting at least 7-8 hours of sleep is a must.

Hope the above suggested tips will help you achieve your fitness goals!

Article source: https://www.timesnownews.com/health/article/overweight-or-obese-follow-these-6-simple-tips-to-maintain-a-healthy-bmi-and-speed-up-weight-loss-lose-belly-fat/272957