Sunday November 18, 2018

Stop smoking and eat healthy to avoid obesity

Avoid fad diets that recommend unsafe practices such as fasting or cutting out entire food groups such as meat, fish, wheat or dairy products.

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Avoid fad diet
Good food habits help you to strike balance between your daily life and health
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Avoid obesity and its related health problems like diabetes, hypertension and hormonal disorders by changing few habits. Stop smoking, eat right at the right time, balance your diet and meditate, suggest experts.

Nutritionist Neha Ranglani and Anju Ghei, a wellness expert at VLCC have listed ways to preventing obesity:

* Eat healthy: A balanced diet should be a healthy mix of carbohydrates, proteins and fats. It should include fruits, vegetables, whole grains, legumes, low-fat dairy, nuts to take care of minerals, vitamins, antioxidants, fibre and probiotics.

* Eat right: 

When you wake up: This is the time when your muscles are absolutely depleted and hungry after a 10 hour fast. Eating well here helps you to revitalise your muscles and prevents excess calorie intake in the latter half of the day.

A light breakfast like cereals & milk with honey and nuts could do the needful.

During mid meals: Pick up a piece of fruit, a handful of soya nut or an oatmeal bar and see the difference for yourself.

Pre-workout: To sustain throughout the workout and to get the maximum out of it, it is mandatory to fuel your system with the right kind of food like fruits, nuts and eggs.

Post-workout: Feed your hungry muscles after 30- 45 minutes of your workout with fruits and proteins.

At night: Most people skip their meals due to their busy scheduler overwork and tend to gorge on heavy lavish dinner which is the main culprit of added on calories and feeling of sluggishness throughout the day. The trick is to keep the dinner light with soups, salads, lean meat and yogurt.

During parties: It is wise to opt for salads, veggies, barbecued or roasted snacks rather than the fried snacks and creamy dishes.

* Drink water: Drinking water at regular intervals helps in better digestion and also keeps the body hydrated. This leads to better metabolism and subsequent weight loss.

* Move your body: Physical inactivity raises the risk of obesity. Exercise renders cells more sensitive to insulin. A mere brisk walk makes the difference. An ideal workout designed by a health professional is a suitable mix of resistance and aerobic training for optimum muscle building along with weight loss.

Obesity is a byproduct of stress
Stress leads to many health hazards

* Eliminate stress: Lower metabolic rate leads to weight accumulation and thereby tendency towards obesity. Physical activity, socialising, meditation, enjoying music, nature and time with young children and pets, all keep stress at bay.

* Sleep well: It’s a well-known fact that when asleep the human body produces growth hormones that increase metabolism and repair tissue. Sleep deprivation not only hampers this bodily activity but also makes the body lethargic to be able to focus on any other physical or mental activity planned during the day.

* Keep regular medical appointments: After a certain age, it’s important to get lipids checked as these are the indicators of any future obesity-related risk that might befall.

* Stop smoking and curb drinking alcohol: Tobacco interferes with the production of enzymes for effective digestion. Limiting alcohol intake, if not a total ban, will also make a difference.

Avoid fad diets that recommend unsafe practices such as fasting (going without food for long periods of time) or cutting out entire food groups such as meat, fish, wheat or dairy products. There are chances of putting those extra kilos back once the fasting is over. IANS

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Poor Aerobic Fitness Increases Risk of Diabetes in Kids

Their aerobic fitness was determined by measuring peak oxygen uptake during a maximal exercise test

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Diabetes
Poor aerobic fitness can up diabetes, heart disease risk in kids. Pixabay

Lack of exercise, particularly poor aerobic fitness, in children increases their risk for developing Type-2 diabetes and cardiovascular disease, says a new study.

Children with poor aerobic fitness in proportion to their total body mass were found to have a significantly higher risk of Type-2 diabetes and cardiovascular disease than their peers having better aerobic fitness.

“Measures of aerobic fitness that are based on total body mass are better at predicting the risk of Type-2 diabetes and cardiovascular disease than measures that are based on skeletal muscle mass,” said Andrew Agbaje, lead researcher from the University of Eastern Finland.

“However, they exaggerate the role of aerobic fitness in children’s health,” he added.

For the study, researchers determined threshold values of aerobic fitness for 352 children, aged between 9 and 11 who are at an increased risk of Type-2 diabetes and cardiovascular disease.

Diabetes
Representational image. Pixabay

Their aerobic fitness was determined by measuring peak oxygen uptake during a maximal exercise test.

The team also calculated variables indicative of the risk of Type-2 diabetes and cardiovascular disease, such as waist circumference, blood levels of insulin, glucose, HDL cholesterol, and triglycerides as well as blood pressure.

Also Read- Your Genes May Not Help You Live Long

The study, published in the journal Scandinavian Journal of Medicine & Science in Sports, found that the traditional way of expressing aerobic fitness in proportion to total body mass overestimates the role of aerobic fitness in identifying children at an increased risk of these diseases.

“We should be cautious when interpreting aerobic fitness measures that are proportioned to total body mass in order to correctly identify children who truly need health and lifestyle intervention,” Agbaje noted. (IANS)