Many people find it hard to lose weight. They notice that they have accumulated a lot of extra fat and have absolutely no idea how to get rid of it. Excess fat is stored in your body when the intake of calories has exceeded energy expenditure over time. With better technology and the increase in the love of fast food, obesity is beginning to take root in our environment. Having excess fat comes with a lot of health problems. It increases the risk of having diabetes, hypertension, stroke, and problems with breathing along with other medical conditions. It is therefore imperative for you to pay attention to your weight if you are going to live a healthy life.
CAUSES OF EXCESS FAT
- Dietary indiscretion- this is when you eat anything, everything, and too much
- Sedentary lifestyle- obesity feeds on inactivity
- Drugs- some drugs cause weight gain as part of their side effects.
- Some health conditions have obesity as an associated feature
Here are 7 healthy tips to help you lose weight
- Eat less
Don’t skip meals but make sure you reduce the quantity of food you take. Excess fat comes from eating more than your body needs. If after having a meal, your tummy feels uncomfortable or you are unable to get up easily, you are taking more than you need.
After any meal, you should be able to drink at least half a litre of water. If you can’t, you have taken more than you need. Drinking plenty of water during the day also helps you eat less.
- Eat right
Vegetables and fruits should be the bulk of your diet. A way to measure this when about to have a meal is to divide your plate into four and let vegetables fill three-quarters of it. The other one quarter should be for whatever it is you are taking with your vegetables and it should not be heaped up.
- Eat the fruits in season.
You should have fruits every day. They are cheap and easy to get.
Take less of fatty meals such as milk, cheese, egg yolk (egg white contains less fat). If you make a cup of tea and the colour is more off white to cream that chocolaty, you have put too much milk. Remove fat from your meat before you cook and avoid eating the chicken skin. Chicken skin is rich in cholesterol (cholesterol makes up much of excess fat). Fish contains less fat. Avoid pastries such as meat-pie, doughnut, and cake.
Exercise helps you digest your food faster and burn off energy. You could do brisk walking within your neighbourhood, cycling within your compound, or simply dance to music until you sweat. 15-30 minutes of exercise daily will do you much good.
- Don’t be inactive
Many people eat out of boredom. Find something to occupy your time.
- Don’t eat late into the night
Activity reduces at night so you don’t get to burn energy when you eat late at night.
- Know your Body Mass Index
This tells you your status. It helps you to know whether you are overweight and the degree of overweight. To calculate your BMI, you measure your weight in kilograms and your height in meters. You then divide your weight by the square of your height. A BMI of 25-30 means that you are overweight, greater than 30 means you are obese while greater than 40 means you are morbidly obese. The higher the value, the more the risk of developing debilitating medical conditions.
Calculating your BMI regularly will be a constant reminder of your need to lose weight and will help you monitor your progress.
Lifestyle modification should help reduce weight but you should see your doctor if you are unable to control your weight.