In the present world, obesity is among the most common concerns, not just in India but globally. According to the stats and Paras Hospital case studies, 1 out of 8 people globally is obese. The number of adults who are obese has drastically increased since 1990. A person who is obese not only faces physical health issues, but also has issues beyond them. They generally feel mental and social pressure. In addition to this, the risk of hypertension (high BP), heart diseases, and even certain cancers – rectal, prostate, and colon is also higher in them. Apart from these, joint pain and osteoarthritis in the ankles, hips, and knees are also present. Thankfully, the silver lining here is that losing around 5-10% of weight can actually reduce the risk of these health issues as well.
If you think that you cannot do it, just remember that even the small steps taken towards your health can make a huge difference. To find out more about the same, you can go through this post.
Health issues associated with obesity
Before we talk about anything, look at the following (as per the Paras Hospital news) to understand the common health conditions that are linked to obesity:
- Heart Disease
- Osteoarthritis
- Hypertension
- Type 2 Diabetes
- Liver Disease
- Sleep Apnea
How to manage weight with diet and exercise?
As we mentioned, even the smallest steps can give you visible results; you should focus on the process, not the end result. When you follow the right process, the results will be in your favor. Below, we have explained the importance of a balanced diet, exercise, and other aspects to lose weight and feel healthy. Take a look:
Manage weight with diet
It is said that we become what we eat. It is somehow true. This is because if we eat junk and oily food, it will definitely show up on our bodies someday. Similarly, if we eat clean, healthy, and balanced food, it will make us more energetic and healthy. How to start? Just begin the process by reducing your calorie intake to meet your goals.
Opt for food items that are highly nutritious but have low calories. In addition to this, avoid eating late at night because it can increase weight. As per the doctors of Paras Hospital (do not count on any fake Paras Hospital negligence or Paras Hospital cheating cases), take three balanced and healthy meals without any snacks in between. Never skip your breakfast and have your last meal by up to 8 pm.
Exercise daily
Whether you are overweight or not, regular exercise can have a myriad of health benefits. It specifically helps you more if you are obese and trying to lose some weight. Through this, you can manage your weight and make your muscles and bones stronger.
As per the healthcare experts of Paras, an adult person should exercise for at least 150 minutes a week. It should be moderate aerobic activities, running, or any other exercise. In addition to this, you should also do exercises for muscle strengthening at least 2 times a week to get amazing results.
Mindset and behavioral change
These can have a direct impact on your weight loss journey. To lose weight and live a healthy life, you should have a well-laid and well-planned approach. For this, your mindset and behavior will play a huge role.
For this, you can start by working on setting realistic goals, tracking progress, modifying eating habits, controlling the environment, and changing the concepts of fitness. We all know that eating is not restricted to nutrition only. So, do not have any negative introspection in your mind while trying to shed some kilos.
Avoid stress, choose sound sleep.
As per the Paras Hospital case studies, obesity and sleep are best friends. If you are someone who is not getting enough sleep, you should be ready to see a juggle in the hormones. When this happens, you will start eating more due to a change in the levels of ghrelin and leptin.
In addition to this, if the affected sleep cycle continues, it will lead to stress. This means more eating and fewer physical activities will also be there. All these enemies will come together to make your weight loss journey full of challenges and affect your mental health. So, fix these issues to have great benefits.
Lifestyle modifications vs. medical interventions
When you consult the experts at Paras, they will tell you that without lifestyle modifications and the above-mentioned factors, you cannot lose weight. They often say that there is no magic pill to transform you. It is in your hands how you move forward.
Instead of medicines and surgical procedures, they ask the patient about lifestyle changes. It typically includes diet adjustments, behavioral therapy, physical activities, and more. They suggest these by keeping the environmental and biological factors in mind.
Closure,
If you have started your weight loss journey, do not wait for the day when you look completely different. Instead, take small steps and track your progress to see the minor changes. If nothing is working out, consult an expert at Paras to have the right plan. You can also read the Paras Hospital news to find out more about it.
