How to Prevent Obesity with Diet?

Due to the modernization of the lifestyles- riding rather than walking, sitting and typing in a cubicle rather than playing, a lot and lot of people are gaining weight and are becoming more prone to obesity. As per the statistics, 83% of men and 72% of women are suffering from obesity all around the world. Obesity not only considered as a cosmetic problem nowadays. It is treated as a major health hazard which is further linked with many health problems like heart diseases, stroke, diabetes and high blood pressure levels.

As per the best dietitian in Delhi, there are various causes of obesity like physical inactivity, overeating and genetics. Obesity needs some lifestyle changes and dietary intervention. As diet is one of the major factors that lead to obesity, we bring you some of the dietary changes that can save your body from excess weight and body fat.  The very common symptoms of obesity include breathlessness, a lot of sweating, snoring, high heartbeats while walking and tiredness.

So, if you feel these symptoms just add these underwritten changes in your diet that can literally save you from being obese.

• Cut down the consumption of sugary foods: Processed and sugary foods are considered bad for the health and excessive consumption of such foods can give you various health problems like obesity, heart diseases and high blood pressure levels. Instead of taking table sugar you can add natural sweeteners like honey and jaggery powder in your diet. Honey and jaggery powder are good for health and it will not stock up extra pounds in your body. You can also add brown sugar and coconut sugar in your diet (always in moderation).

• Eat plenty of dietary fibre: Consuming dietary fibre is extremely important and it plays a major role in maintaining weight. Various researches said that people who consume dietary fibre always remain healthy and in shape rather than those who don’t. You can add foods like fruits, legumes, lentils and green leafy vegetables in your diet to get the most of fibre. It is said that five servings of fruits and vegetables on a regular basis can give you various Vitamins and minerals with proper dietary fibre. This further keeps you filling and satiated for a longer period of time which keeps you away from consuming any negative calories and overeating.

• Add good fat in your diet: Consuming healthy fats can save you from various diseases while keeping you in shape. Unsaturated fats are known as healthy fats and it reduces the risk of heart diseases, stroke and high blood pressure levels. You can add olive oil, mustard oil, fatty fishes, nuts and seeds in your diet to get the complete dose of healthy fats. Apart from this, good fats are great for your skin and hair health and it adds a lustrous and shiny effect to your skin in no time.

• Keep an eye on the consumption of refined carbs: Consuming refined carbs is one of the major causes of obesity. Refined carbs do not consist of any healthy nutrients and it is free from fibre as well which can give an instant rise in the blood sugar levels and body weight. Food sources like white flour, bread, soda, pastries, packaged snacks and processed foods are enriched in empty calories and make you overeat while adding up the pounds in your body.

• Take care of your portion size: Taking care of the portion size can help you in preventing obesity. Each and everything you eat should be less in portion while enriched with nutrients and that is how you can lead yourself towards a happy and healthy body. Various researches said that portion and weight are directly linked to each other and can show noticeable results in the management of weight if follow effectively. You can control your portion size by taking small bowls and plates, sharing your food with others, eating it slowly, and avoid eating in between cooking.

• Drink water: Water is essential in flushing out the toxins from the body. Drinking 2-3 litres of water daily can help you in managing a healthy weight while saving you from various types of diseases. Water consumption can make you active throughout the day while secreting out the waste from the body. So, always carry your water bottles wherever you go. You can also add coconut water and homemade detox water in your diet to slow down the weight gain.

Footnote

Apart from a healthy diet, you can also add various exercises in your lifestyle like walking, running, jogging, kickboxing, aerobics and high-intensity exercises if you want to fasten your metabolism and put a stop to weight gain. All of these will not do any 2 seconds magic in your weight but it will definitely help you in maintaining a healthy weight with time states the best nutritionist in Delhi. Just swear by some changes in your diet and you are all set to prevent obesity and other diseases in your life.

Author Bio:

Hailed as one of the best dietitian in Delhi, Nmami Agarwal is the founder & CEO of NmamiLife. She completed her specialization in Nutrition and Dietetics from Symbiosis Institute of Health Sciences. Nmami suggests and believes in diet as a part of one’s entire lifestyle and not just one attribute that can be measured through a meagre weighing scale. Ever since the commencement of NmamiLife, she has been advising customized diet plans based on a person’s lifestyle, medical history, health goals, and fitness levels.