What foods to eat to control obesity?


Laziness is on the rise in people due to the Corona Virus- COVID-19. Due to this, obesity and various health problems are expected to increase in people.

The lifestyle of the people has become sedentary while the work from home and education is being conducted online. People are getting into the habit of eating more and sleeping more. There are also possibilities of Obesity due to such laziness and sluggishness.

What is Obesity?

Being overweight is called obesity. A balanced diet plays an important role in control weight in proportion to body height. Normal lifestyle and uncontrolled diet are the major causes of obesity. Due to the current situation, it is necessary to take special care in both food and health.

Energy is needed to perform important functions of the body and nutrients like carbohydrates, proteins, fats, vitamins and minerals have a special role to play in obtaining energy. When the body produces more energy than it needs, it is better to control the unnecessary energy by paying attention to the calories of every food we eat, rather than focusing on the defensive method of burning calories through regular exercise and physical yoga to consume energy.

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By making a routine of your daily activities like making meals, food schedule, you can get rid of complex problems like obesity. Obesity is a reservoir of diseases and it is important to get in the habit of using only the essential nutrients according to weight to eliminate it.

Age group, gender, body size and fitness determine how many calories the body needs. As our appetite for food increases, so does our energy. Positive energy can lead to obesity and increase the risk of various life-threatening diseases such as high blood pressure, diabetes and heart disease.

How to deal with Obesity?

  • Eat a balanced diet on a daily basis. Carbohydrate rich grains and roots like maize, wheat, sorghum, potato, rice should be included in the daily diet.
  • Protein, a storehouse of amino acids, helps the body grow and build muscle. Plenty of protein can be found in fish, meat, eggs, yogurt, cheese, pulses and nuts. The body needs 15 to 25 percent protein daily.
  • To get vitamins and important minerals, 300 to 400 grams of vegetables, green vegetables and fruits should be used daily.
  • The fat content of ghee, oil, almonds, butter should be 20 to 25 percent daily. The solution to obesity is to reduce the amount of fat (30 to 40 grams daily), high protein diet (80 to 90 grams) of plant and animal sources. Some carbohydrates (35-50 percent) can be included in your daily menu.
  • Regular use of breakfast helps to prevent the tendency to overeat as the stomach does not remain hungry.
  • Eating less and eating regularly at regular intervals helps to control calories.
  • Reduce the use of starchy foods like fries, pasta, noodles, biscuits, saliva and sweet cookies, donuts and high calorie cakes.
  • Getting into the habit of eating seasonal colorful fruits 2-3 times a day, the fiber found in it slows down the appetite. It helps to control the weight. The body needs 21 to 35 grams of fiber daily.
  • Consume beneficial nutritious food such as wall nuts, cashew, almonds, pistachio 15 to 20 grams daily.
  • Drinking 6 to 8 glasses of water daily will help in fighting dehydration and weight loss.
  • Low calorie foods like corn, oats, melon, soup, cabbage, cucumber, black body should be used.
  • Include nuts, yogurt, milk, vegetables in your daily plate helps in calorie control.

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