The prevalence of obesity all across the globe, since 1980 to 2014 the ratio has been doubled. The consumption of unhealthy food at regular basis mostly led people to gain weight and become obese. The obesity is actually a condition in which a person gains excessive fat ultimately negative for health. Only consumption of fast food does not make a person obese, the factors such as genetics, overeating, and plenty of other psychological factors take parts to make a person overweight or obese. A couple of years ago we often heard that only the West is the victim of obesity, but currently, it is been penetrated all over the world. The only thing to do is to teach young kids from their childhood to do some physical activities and give them awareness regarding nutrition and physical activity.
World Wide States:
According to the World Health Organization, in the year of 2014, almost 19 billion adults worldwide were overweight and 600 million were obese. However, 13% of the worldwide population 11% men and 15% women are obese in the year of 2014. Obesity can be controlled but has been doubled from 1980 to 2014 which is the very alarming situation for the whole world. Apart from the adults, 42% million children under the age of 5 are overweight or obese.
How to know you are overweight or obese:
A person is overweight as a BMI greater than or equal to 25” and obese can be defined as BMI greater than or equal to 30. BMI stands for body Mass index and termed as for the classification of the obesity. According to the WHO world health organization definition, “a person weight divided in KG then divided by the square of his height meters, According to the publications of 1972 American Diabetes Association.
Overweight or Obese Needs to follow following obesity control tips:
As we know that the grains and cereals are best sources for humans to get energy and also the best source of important nutrients. You just need to use the grains as much as you can, instead of eating junk and unhealthy food. You can even eat black, brown and red rice and use all grains in the breakfast.
As we have discussed grains, now we are going to focus on beans. You just need to use in your meal beans. Use beans at least 3 times in a week this will really help you out to take food which is full of energy, tasty and fatless. Proteins are very important for human body, so it should be added to your food.
Vegetables and Fiber:
Try to make sure to eat seasonal vegetables per head and two of whole fruits per day. It will provide you soluble and insoluble fiber in order to add the vitamins, minerals, and antioxidants. A human body usually requires 25 to 30 gms fiber in a day and one apple provides only 1 gm.
Visible & non-visible Fats:
According to the researchers, 4.15% of one’s total calories present in the visible Fats and non-visible fats come from butter, Beef, cheese, cream and plenty of others alike. You just need to reduce these fatty things from your life and you will have good health and ideal weight.
Avoid Trans Fats:
The Trans fats are the largest reason behind people’s weight, peoples are used to of consuming fast food, snack food, fried food cookies and stuff. You need to prevent the habit of eating fast food and Tran’s fats at regular basis because it will damage you a lot.
Avoid too much sugar:
Take sugar less than 10% of calories you get from your food in a whole day. A woman who has normal weight usually needs 1900 Kcal/almost 10-11 teaspoons of your sugar. Sugar does not mean that which we use in the tea, means to say sugar which is hidden in the food.
Don’t skip your meal:
A person should take a balanced meal having three types of food categories. A standard meal means a dinner plate. Half filling with the vegetable, one-third with the cereal and one-third with the protein and also add 150 ml of milk or desert. This will be a very healthy food for everyone who wants a healthy life rather than becoming a victim of obesity.
Obesity is curse, if you want to live a healthy life. Then follow all mentioned obesity control tips and stay fit and healthy.