Obesity is a disease in which excess body fat reaches the extent that it causes adverse effects on health. Caused by when you overeat, do not burn your fat accordingly. If a person eats too much fat and sugars and does not burn them by any physical activity, then the body starts collecting that fat in a body, and a person turns overweight or obese. Being overweight and obese attracts many health issues like diabetes, which harms your body. Some causes include food and physical activity, genetics, poor sleeping habits, etc. These factors lead a person to be overweight and obese, leading to diseases like diabetes type 2.
Relation between Obesity and Diabetes type 2.
Obesity and being overweight is the primary cause that increases the chances of developing a disease like diabetes, mainly type 2. In this disease, the body makes enough insulin, but the cells act as a resisting wall for insulin to work properly in a body. They reduce insulin efficiency and don’t make them work the way they should. At all ages, the risk of developing or increasing diabetes type 2 with the increase in body fat. The risk of type 2 diabetes is three to seven times higher in those who are overweight and obese than those who are at their normal weight. And majorly 20 times higher in people facing high BMI (Body Mass Index) like more than 35 kg/m2. Body mass index is the kind of calculator or tool to determine whether a person is getting obese or not. With more than 25 kg/m2 BMI, a person is getting obese.
What kind of lifestyle an obese should acquire to avoid obesity.
Preventing obesity is easy if you start taking steps towards a healthy lifestyle. And healthy lifestyle includes more physical activities, less sugar and fat in taking, getting yourself mentally busy, and an increase in eating fruits and vegetables. Most of us don’t know that fruits and vegetables help our body function well through their nutrition. Our body extracts desired nutrition and sugar from fruits and vegetables that it would not ask for artificial sugars and fats. This means you’ll prevent yourself from unhealthy cravings for food. Choosing the right food can make you stay away from many diseases, including obesity and diabetes type 2. Indulging yourself in any job that makes you mentally and physically active can help you get a healthy lifestyle. If your job is asking you to sit on a computer and work all day, you should spare time from your busy routine for your body and do take any physical activity. Gaming, dancing, jogging, swimming, aerobics, exercise, and more. You can choose any of the physical activities of your choice if you want to stay away from such diseases. These activities would not even give you a healthy body but also a healthy mind. A wholesome reason is a key to having a healthy body and disease-free life. And let’s be honest, everyone wants a healthy and peaceful life, and just by following some steps, you can achieve one.
Recommended diets and food to prevent obesity.
As we discussed earlier, fruits and vegetables contain all the essential fats and sugars our body requires to work properly. Plenty of fruits and vegetables are recommended to keep your body functioning properly.
- Ideally, you should choose wholegrain varieties like potatoes, bread, rice, and pasta.
- Add dairy foods to your life like milk, yogurts, and cream.
- Some meat, fish, eggs, and beans can give you a proper protein intake but be careful with their quantity.
- Add a small amount of food that is high in fat and sugar.
Remember eating is not bad; you just have to choose your food wisely and focus on its quantity. Soon you’ll realize that your body just needs proper nutrition and fats, not a lot of food. So focus on quality, not quantity.
Foods to avoid.
- First of all, just reduce the processed food in your life.
- Sugar-sweetened beverages.
- No fruit juices; I prefer to eat fruits.
- Avoid refined grains like white bread, rice, pasta, and sweets.
- Baked and fried potatoes should be a big no to your diet.
- Avoid red meat like beef, pork, and lamb.
- Avoid processed meat like salami, ham, bacon, and sausages.
By just avoiding some processed food, you can lose up to 500 calories per day and one pound weekly.
And by adding your favorite physical activities to the routine, you can lose 1000 calories a day and 2 pounds a week. You just have to focus on your diet and lifestyle, and things will start getting better. Don’t stress your body to lose weight. This act can harm your body. Concentrate on your food choices and start having physical activity five days a week. You’ll see the difference.
By just avoiding some processed food, you can lose up to 500 calories per day and one pound weekly.
