Obesity in women: Nowadays most people are suffering from the problem of obesity. You can become a victim of obesity due to many reasons. Obesity starts increasing due to unhealthy eating habits, excessive fried food, consumption of processed food, not exercising, working in one place for hours, not being physically active, etc. The problem of obesity is also seen a lot in women. You can control your growing obesity by adopting the right diet and can protect yourself from becoming overweight. It is very important to take a nutritious diet for weight control and a balanced lifestyle. Many people try to lose weight by crash diet but do not get much success. This can be possible only by reducing the calories taken daily. From Meenal Shah, Senior Nutrition Therapist at Fortis Hospital, Mulund, Mumbai, we know some tips that can reduce the increasing weight in women and prevent them from becoming obese.

Ways to reduce obesity
Take a balanced diet: Taking a balanced diet is very important to stay healthy as well as to keep weight under control. A balanced food plate should include many colorful foods. Include dark green leafy vegetables and colorful seasonal fruits rich in antioxidants, vitamins, fiber, and minerals. This plate should include 50 percent complex carbohydrates such as whole grains and millets, pulses, curd, lean meat, 25 percent protein derived from dairy, and 25 percent fruits and vegetables so that vitamins, minerals, and antioxidants can be found.

Be physically active: To balance negative energy, focus on eating fewer calories and being more active. Try to keep your body active continuously. For this, do at least 30 minutes of physical activity like brisk walking, jogging, or workout five days a week. This is essential to burn calories. Especially if you do continuous sitting work. Along with this, do not forget to control your stress through yoga or meditation.

Control the amount of food: Eating occasionally or once or twice a month at a party etc. will not harm your health journey, but frequent outside food can create obstacles in your weight loss journey. If you want to enjoy your favorite food, then practice controlling its quantity. Consume very little sweets or chocolates after eating. One should avoid eating them again and again.

Maintain hydration: Drinking an adequate amount of water is very important, as it calms the appetite. Toxins come out of the body. Improves metabolism. Many people make the mistake of considering the thirst for water as hunger. If you want, you can calm your hunger with water, soup, buttermilk, and lemon water in between meals.

Eat Consciously: When you know what you are eating, you can make better nutritional choices according to your body's needs. Chewing and chewing food for at least 20 minutes helps in getting satisfaction. Most importantly, think about getting satisfaction from food more than filling your stomach.

Read the food label: Low-fat, low-calorie or lighter versions of comfort foods that claim to be made from all-natural ingredients may not necessarily be lower in salt and sugar, so Always read the food label. Some foods are healthy, they can also have low-calorie content.

Avoid late-night snacking: If you have a habit of waking up late at night and eating snacks, then change it. Eating can disrupt the circadian rhythm, due to which free cortisol can be formed. This can lead to weight gain. After having a heavy breakfast, having a light lunch and then a very light dinner helps in increasing the metabolism.

Remove these things from the diet
-Alcoholic or extremely sweet drinks like syrup, soda, and aerated drinks.
Do not consume too much sweeteners like sugar, honey, or excessively sweet coffee.

Avoid eating sweets, chocolates, ice cream, cakes, cookies, high-sugar cereals, etc.

Eat less high-fat and processed food items like french fries, chips, fried foods, puri, samosa, and vada pav.

Do not consume processed and refined things like white bread, or white pasta.
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