Being overweight refers to having body weight that is greater than what is viewed as healthy for a specific height. It is also linked to having more body fat than usual. This condition is very common particularly where food is abundant and lifestyle is sedentary. According to the World Health Organization (WHO), more than 1.9 billion adults, 18 years and older were overweight in 2014 and over 600 million of the number were obese.
WHO said that the principal cause of obesity and overweight is the energy imbalance between calorie consumption and calorie expenditure. There is an increased consumption of energy-dense foods that are rich in fat as well as an increase in physical inactivity secondary to the progressively sedentary nature of several forms of work, changes in the mode of transportation, and broadening of urbanization.
Body mass index (BMI) is a simple index of weight and height that is usually used to determine if a person is overweight or obese. Increased body mass index may pose health risks, such as cardiovascular disease, diabetes, musculoskeletal disorders, and cancer. With the existence of these common health consequences, one can employ some home remedies to combat overweight and obesity.
Proper diet is one of the main ingredients towards fat and weight loss. One should eat a well-balanced meal consisting of carbohydrates, proteins, fats, vitamins, and minerals. The body needs these nutrients to perform its systemic functions, so these should not be deprived. In addition, one should avoid eating foods that are very high in sugar, salt, and oil. Very high sugar in the bloodstream may lead to diabetes while salty and oily foods may lead to hypertension.
The amount of food and drinks a person consumes is pivotal to his energy balance. While most people consume more when food and drinks are served in larger portions, choosing smaller portions can help a person lose fat and weight. According to Choose My Plate, one should determine the size of his food potions. This can be done by measuring the serving capacity of one’s plates, bowls, glasses, and cups. This way, one would be able to know the amount of food he eats in a day.
According to Everyday Roots, one can eat dark chocolates when there is an urge for sweets. The publication mentioned that dark chocolates have contents called flavonoids, which help a person limit his craving. In addition, dark chocolates have healthy fats that can delay the absorption of sugar to the bloodstream, thus avoiding “insulin spikes.” According to some studies, eating chocolates with 70% cocoa can help a person reduce his cravings for sugar, salt, and fat.
Being overweight or obese is a result of a sedentary lifestyle, thus, adding physical activities is essential to reduce excess fat and weight. These include brisk walking, jogging, cycling, playing outdoor sports, mountain climbing, and weight lifting. In addition one may also join aerobics classes, which will surely turn the body into active mode. Exercise improves also blood circulation and metabolism, contributing to weight reduction. Moreover, regular physical activity aids to the improvement of one’s health and wellness, in addition to the reduction of one’s risk to chronic diseases, according to Centers for Disease Control and Prevention (CDC).
According to Medicine, weight loss will not only be achieved physically, but also mentally. The publication said that seeing a doctor or reading a weight loss book is not enough to lose weight. A person should “digest” the advice of a health personnel as well as what is written in the book. While it would take alterations in diet, activity, and behavior to succeed, it would also takes time, stamina, commitment, and hard work.
According to WHO, people can manage being overweight or obese through individual responsibility to a healthy lifestyle. This responsibility includes easy access to regular physical activity as well as improved dietary choices, in addition to individual support and political collaborative actions.