Controlling one’s weight is crucial to general health. Overweight or obese people are more likely to develop medical diseases such as heart disease, stroke, high blood pressure, and diabetes. A good diet and exercise frequently accomplish weight loss.
Though both obesity and overweight refer to having excess body fat, they are two different levels of the same problem. Being overweight implies that you have some additional fat on your body.
Despite being heavier than your ideal weight, you do not have as much body fat as in the following stage of obesity. Obesity is defined as having a high degree of body fat.
You may believe that the solution is straightforward: eat less. However, the traditional weight loss methods, such as starving oneself or following fad diets, do not work. Here are some suggestions that will help you in weight management.
- Water
Water is a calorie-free beverage that can help you avoid obesity and maintain a healthy weight. Water increases people’s resting energy expenditure by up to 30% for at least 1 hour after consuming water.
And increasing your water consumption over a lengthy period will help you lose weight, get a low BMI, and burn body fat.
- Soup
If you start your meal with a cup of soup, you may eat less. It makes little difference whether the soup is chunky or pureed, as long as it is broth-based. You want to maintain the soup’s calorie count between 100 and 150 per serving. So leave out the cream and butter.
- Sugar
Simple sugars, such as corn syrup or cane starch, utilized as added sugars in ice creams and candies, are high in calories but low in nutrients. And these sugary meals are linked to weight gain, which leads to obesity, type 2 diabetes, and an increased risk of heart disease.
- Fibre-Rich Foods
Fiber-rich foods can help you lose weight by keeping you fuller for longer and lowering your calorie intake. It lowers the calorie density of food while also reducing fat buildup. Grains, avocados, fruits, broccoli, dried foods, berries, legumes, and so on are high in fiber.
- Salt
The WHO recommends consuming no more than 5 grams of salt each day. The sodium in salt has been linked to weight growth and obesity. Sodium causes water retention in the body, which causes weight gain.
And those who consume a lot of sodium have a 28-30% higher risk of becoming obese. To limit your salt intake, avoid adding more salt to homemade foods, pizzas, French fries, and frozen foods.
- Beans
Because they are affordable, substantial, and versatile, beans make an excellent source of protein. Beans are likewise high in fiber and take a long time to digest. As a result, you won’t feel hungry as quickly, which could stop you from eating more.