Overweight and obesity is the accumulation of abnormal or excessive fat that may impair health. Body Mass Index (BMI) is a simple index of weight-for-height that is used to measure body size. It is defined as a person’s weight in kilograms divided by the square of his height in meters (kg/m2).
According to the World Health Organization, over 340 million children and adolescents aged 5-19 were overweight or obese in 2016.
Causes of Overweight and Obesity
There are numerous causes of overweight and obesity but the common ones are high consumption calories, lack of physical activities. Somes causes are beyond one’s control such as:
- Genetics: If there is a case of overweight/obesity in your family history, this can affect how your body processes food into energy and how fat is stored
- Growing older: As you grow older, your body has less muscle mass and a slower metabolic rate, making it easier to gain weight
- Pregnancy: Weight gained during pregnancy may be difficult to lose and this might eventually lead to overweight/obesity
Quickest Ways to Lose Weight
If you’re battling overweight/obesity, you should have a realistic expectation rather than expecting to lose weight overnight. Smaller and more realistic weight loss goal are the best way to beating overweight and obesity. Take the smarter approach by following these ten way to lose weight effectively.
Keep Yourself Hydrated
Water is one of the best means of shedding weight by losing toxins and improving digestion. Dehydration can actually cause your body to retain water, which can make you look bloated. Always drink eight 8-ounce glasses of water daily to flush your system and relieve your reporductive system.
Avoid alcohol or sugary drinks because they contain calories. Heavy drinking is related to weight gain and alcoholic drinks have no nutritional value. It is advisable to consume any alcohol wisely or replace them with water, coconut water and green tea.
Try intermittent fasting for weight loss to restrict your calorie consumption and speed up the weight loss. Tt can help teach the body to use its stored fat for energy. You can try the 16/8 method, 5:2 diet, or alternative day fasting according to your preference. Be sure to check with your doctor before trying any type of fasting.
To beat overweight/obesity, it very important to watch your food consumption and reduce carbs. Avoid carbohydrates, wheat products, sugar, processed and unhealthy food that add more calories to your diet. Stay away from unsaturated and trans fats. Instead, eat healthy fats with every meal, and you will feel less hungry. You should also reduce your calorie intake by 500 to 750 calories and stick to a diet plan with low calorie yet nutritious food. It is crucial to limiting salt intake is vital if you want to lose weight.
Protein should be the main component in your diet such as poultry and fish. Eat healthy fats, vegetables and fruits with every meal. It is best to reduce portions, switch to lower fat products, and eliminate sources of extra calories. Therefore, your meals should include a protein source, fat source, vegetables, a small portion of complex carbohydrates, such as whole grains to balance your plate and help you lose weight.
Workout At Least 30 Minutes A Day
A daily fitness of at least 30 minutes a day can help you beat overweight/obesity quickly. Engage in physical activities such as walking, jogging, cycling, swimming and running to burn more fat. Cardio training, strength training and HIIT (High Intensity Interval Training) also helps to get rid of extra pounds in a short period of time, muscle-building exercises also contribute to weight loss and improved health.
Get Quality Sleep
Sleep is essential for good health and you are expected to sleep at least eight hours. Quality sleep allows your body muscles to repair and renew and prepare them to burn more calories during the workout.