If your body mass index (BMI) is 30 or higher, then you’re one of the millions of obese people in the world. It’s time to change that.
No other disease people are ill as often as obese. According to the latest World Health Organization (WHO) estimates, over 1 billion people in the world are overweight.
This problem is relevant regardless of social and professional background, the area of residence, age, and sex.
In economically developed countries, almost 50% of the population is overweight, of whom 30% are obese. Every year the number of children and adolescents suffering from obesity increases.
WHO classifies obesity as a global epidemic that encompasses millions of people.
Why Obese People Experience More Difficulties Than Others
With the development of medicine, after long observations for patients and for their wellbeing, it became apparent that obese people have serious health problems.
Obesity is the excessive accumulation of adipose tissue in the body, inevitably accompanied by a high risk of morbidity and mortality.
Obese people have more diseases than people with normal body weight.
The relationship between obesity and life-threatening diseases has been absolutely proven by numerous studies. These diseases are:
- Type 2 diabetes mellitus,
- Arterial hypertension,
- Certain types of malignant tumors,
- Reproductive disorders,
- Digestive tract diseases.
Getting rid of the extra pounds is, at the same time, simple and very difficult. On the one hand, all recommendations are common; on the other, they are difficult to follow.
To achieve any result, it is necessary, first of all, to set realistic, achievable goals and understand that one should not hurry.
It takes time to lose weight safely. Pay attention because a rapid loss of body mass can lead back to weight gain when the diet is over.
Reducing your weight should be gradual: 0.5 – 1.0 kg per week, not faster than 3-4 kg per month. This slow, gradual weight loss program will not only improve your wellbeing, but will also help you to hold on for a long time.
Health Tips For Obese People
Let’s see some tips for obese people, which can help them stay healthy.
1. Eat Healthy Foods And Drink More Water
The main methods of treating obesity include adherence to a diet with a high content of fiber, vitamins and other biologically active components, and limiting the use of easily digestible carbohydrates.
And also simple water will help you to become healthier.
The sweet soda contains a lot of preservatives and sugar, which adversely affect your health. It is better to replace them with plain water.
An adult should drink about 2 liters of water a day. And it is very important to minimize the consumption of alcoholic beverages.
2. Be Active
After a diet that is poor in fat, physical activity plays important role in the modern complex treatment of obesity.
First of all, when performing physical exercises, muscle mass is stored. And the bigger your muscle mass is, the more energy your body uses during workouts.
This way muscles burn unnecessary body fat stores, so that the result achieved in the fight against obesity persists for a long time.
Increased physical activity reduces the level of insulin and proinsulin, improves oxidation, i.e. fat burning, and also significantly reduces the death rate from cardiovascular diseases.
3. Sleep The Right Way
You cannot neglect sleep. Doctors strongly recommend sleeping 7 – 8 hours.
Lack of sleep can cause:
- heart diseases,
- gynaecological diseases,
- lost of concentration and attention,
- change in the physical appearance,
- and increases the risk of getting a stroke.
In a study, a team of European neurophysiologists from the University of Uppsala in Sweden proved that lack of night sleep leads to an increased need for food.
Chronically sleepless people on average use about 40% more calories per day than required.
A bad night’s sleep can be triggered by the wrong choice of a bed for obese people.
It can be to blame for the fact that the hormone of hunger begins to be produced incorrectly. And the signal of saturation comes to the brain with delay.
The author of the study, Dr. Colin Chapman, said: “The lack of night sleep suppresses the rapidity of the reaction of deep brain structures that control appetite and, on the contrary, strengthens the activity of pleasure centers. Therefore, chronic lack of sleep often leads to obesity. ”
Ta achieve a good night’s sleep you must follow a simple, but very important rule: choose a bed with a proper mattress for you. Some brands design ones and they use unique technology, with enhanced supportive effect for obese people.
4. Combat Bad Habits
Along with dietary methods of losing weight and increasing physical activity, you need to completely change the way of life.
Find those habits that destroy your health and then make every effort to leave them and replace them with new, healthy ones.
You should avoid junk food, and, most importantly, you must learn to chew food slowly.
The key to success is your understanding that you are personally responsible for your habits. So take action, don’t just wait for help from outside.
5. Think Positive
Positive emotions are considered the most important aspect of a healthy lifestyle. If you think positive good things will happen to you 🙂
On the other hand, negative thoughts and attitudes have a negative impact on your health in general.
Stress is an important factor affecting weight gain. Getting rid of it can significantly improve your lifestyle, help you lose weight and be more happy.
Here are a few helpful articles on how to get rid of stress.
The most important tip for obese people who are trying to lose weight is to be consistent. A small progress is still a progress.
So eat healthy, do some exercises, sleep well and think positive. This is the safest, most effective method to lose weight. Also, your doctor will recommend it too!