One of the growing health problems growing worldwide is obesity. Obesity is the term used to refer the condition is which overweight is a threat to the health. The prime causes of obesity and overweight are unhealthy eating, over-eating and lack of enough physical activity.
Cheap, high calorie foods and processed food consumption is on an increasing trend, with our increasing sedentary lifestyles and widening urbanisation, in the modern world, resulting in the rapid increase of the number of obese and overweight individuals in the last few decades. The World Health Organisation predicts that by 2015, approximately 2.3 billion adults will be overweight and more than 700 million will be obese. Some estimates figure that obesity accounts for 7% of the total health care costs.
Obesity increases the likelihood of diseases including cardiovascular diseases (mainly heart diseases and stroke), high blood pressure, cholesterol levels, hypertension, some cancers (endometrial, breast, and colon), arthritis, sleep apnea, strokes, brain damage and diabetes (type 2). Child obesity is also known to enhance the chance of premature death and disability in adulthood.
Besides health problems, overweight and obese people face appearance issues. Discrimination based on looks results in reduced opportunities and a lower level of acceptance for the overweight or obese people in the society. They are likely to be prone to receive a lower pay in comparison to their counterparts, as appearance also influences career development. This may also lower their self esteem and self confidence.
Now, let me tell you how to lose 50 pounds in just 2 weeks! All it takes to get started and finish successfully is altering your mindset. Weight loss is not just exercising and dieting, it lies a great deal on your mental state of being positive and staying focussed. Believe that you can do it. Strive towards attaining it. Put all your efforts into it whole heartedly and steadfastly, with a positive attitude.
A quote says, ‘Instead of giving myself reasons why I can’t, I give myself reasons why I can’.
A positive attitude is all it takes. It gets reflected in your words and acts. A study found out that people being confident of shedding their extra pounds were more successful than their unbelieving counterparts in a weight loss program.
What you need next to is a strong motivation and perseverance. The internal drive inside you that helps you make a choice of winning or reaching a goal is called motivation, and sticking steadfastly to your goal is perseverance. Here are a few tips to help you stay motivated in losing your extra pounds.
Make up our mind to continue in your efforts even when others quit.
Focus only on the end result of winning.
Keep track of your achievements. Reward yourself with a non-food reward on each desired result.
Keep your motivation levels high at all times, come what may.
Diet but eat healthy
Dr Ricardo Uauy, chairman of the World Health Organisation expert group and professor of public health nutrition at the London School of Hygiene and Tropical Medicine, while discussing on the issue of obesity prevalence said, “People should eat less high-calorie foods, especially foods high in saturated fat and sugar, be physically active, prefer unsaturated for saturated fat and use less salt; enjoy fruits, vegetables and legumes and prefer foods of plant and marine origin.”
Planning and following a healthy weight loss inducing diet helps. Avoiding all junk foods -candies, hamburgers, cookies, soda, chips, butter, French fries and all other calorie rich stuff is a very important step towards weight loss. Each single pound in your body weight is made up of about 3500 calories! Therefore every single calorie intake counts. Restricting your calorie intake to a predetermined level is necessary. But take care that you do not stress yourself to the level of going hungry! Hunger may make you gulp down more calories upon eating. Replace unhealthy snacks with loads of fruits and vegetables. They don’t add extra fat to your body. They are rich in dietary fibre, thus make you feel full and eat less, also aiding system clean up. A study shows that a little amount of protein included at each meal would help you lower your appetite. So include a small amount of protein stuff in each of your meals.
Dieting done simultaneously with exercises, will help you lose weight efficiently. Any physical activity involved in, for improving conditioning, fitness, strength, stamina and improved appearance of the body is called exercise. Exercises are classified into four categories, namely -aerobics (increasing the blood circulation and strengthens the heart and lungs), weight training (strengthens muscles and joints), balance exercise (increases stamina, balance and exercises the brain and sensory organs) and stretching exercises (keeps the body disease free and keeps the mind and body alert).
Exercising has numerous other benefits too. It aids peaceful sleep, enhances your beauty, increases your lifespan, promotes blood circulation, retards ageing, improves mental tenacity, builds and maintains muscles, reduces depression and anxiety, inculcates discipline into your life, improves sexuality, and enhances performance in work and sports.
Exercise everyday for an hour in the morning every day. Stick on to strict routines. Do the exercises that you love to do. Do varieties of exercises. That will keep in check that you do not get bored. Take intervals in between. Even after exercising, for a while your body will be at elevated metabolism. So taking intervals in between exercises will ensure that you burn more calories doing nothing!
Remember to warm up before starting to work out each time. This will not only prolong your exercise duration, but also makes it less likely that you get injured. It also will enhance blood circulation and make you get physically and mentally prepared for the work out.
Another thing is cooling down after exercising. It is as important as warming up. Cooling down makes your body return back to its normal conditions. The heart rate and breathing becomes normal upon cooling down. Besides, it also helps prevent dizziness and needless pain.
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