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Ways To Control Your Diet If You Are Suffering With Obesity
Obesity is a condition where the body accumulates excess fat, which has negative effects on health. The common causes of obesity are due to certain factors like overeating, genetic factors and psychological factors. In this article, we will be discussing about diet control tips that could help prevent obesity.
It is really important to control obesity, which leads to diabetes and heart diseases in the long run. Childhood obesity is another type of obesity that affects millions of children worldwide.
According to the World Health Organisation (WHO), in the year 2014, 1.9 billion adults worldwide were overweight and of these, 600 million were obese.
Not only adults, in the year 2013, 42 million children under the age of 5 were also noted as being obese or overweight.
So, read on to know how diet control can help you prevent being obese.
How Do You Know You Are Obese?
Obesity or being overweight is when the BMI (Body Mass Index) is greater than or equal to 25. The World Health Organisation (WHO) defines BMI as a person's weight in kilograms divided by the square of his height in meters.
Eating The Right Kind Of Foods Is Important
Calories do matter for losing weight and choosing the foods low in calories makes it easier to keep your calories in check. Healthy eating is the key towards maintaining a healthy weight.
What To Eat If You Are Obese
It is preferred to consume complex carbohydrates and low glycaemic index foods. It is better to choose minimally processed whole foods which are given below:
- Whole grains like steel-cut oats, brown rice and quinoa.
- Vegetables of all kinds, excluding potatoes.
- Fruits and not fruit juices.
- Nuts, beans, seeds and other sources of protein-based foods like fish and poultry.
- Plant oils like vegetable oil and olive oil.
The below foods and drinks should not be consumed, as they are loaded with calories.
- Limit sugar-sweetened beverages like fruit drinks, sports drinks and soda.
- Refined grains like white bread, white pasta and white rice should be avoided.
- Baked or fried potatoes.
- Fruit juices.
- Red meat like beef, pork or lamb.
- Processed meats like salami, ham, sausage and bacon.
- Fast foods.
How Much Should You Eat If You Are Obese
If
you
are
suffering
with
obesity,
the
age,
gender,
body
size
and
level
of
physical
activity
dictate
on
how
many
calories
you
need
per
day
to
lose
weight.
Most
often,
it
becomes
hard
to
track
the
amount
of
calories
you
take
each
day.
So,
adopt
healthy
habits
that
will
help
you
to
avoid
overeating.
Skip
high-calorie
foods,
low-nutrient
foods
that
will
make
you
obese
or
overweight.
How To Avoid Overeating When You Are Obese
Eat breakfast without skipping it. Skipping breakfast will increase your hunger mid-day, which lets you to overeat.
Choose
small
portions
of
food
and
eat
slowly.
Chewing
slowly
will
stop
you
from
overeating.
Eat
home-cooked
food
instead
of
dining
outside
daily
or
ordering
food.
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