Published: 10/29/2012 - Updated: 09/30/2018
What to do with the obesity epidemic that affects the world today? The best option is to understand our body, and feed ourselves healthier to help reach our ideal weight.
The changes in lifestyle that globalization has imposed, changed our lives and habits. From an evolutionary standpoint, human has struggled to survive in harsh environments. Those who came before us had to eat all day, because the amount of calories contained in branches and plants were very low.
Also their body fat percentage was very high, because they had live without clothes and protect themselves from the environmental conditions. At present, we have a genetic load that creates a predisposition to save energy in our body. If we add the sedentary nature of our times, the result is the high level of obesity that exists in the world.
Consequences of overweight
Besides we predispose to chronic diseases, living with overweight can bring more consequences:
- Poor quality of life
- Low self-esteem
- Decreased life expectancy
- Increased spending on drugs to control complications
- Labor and social restrictions
- Limitation of physical abilities
Overweight is considered according to the WHO, BMI (body mass index) equal or above 25. While an obese person, can be diagnosed with an index equal or above 30.
Overweight, usually occurs when a person is between 5-10 extra pounds over their ideal weight.
If you're an overweight person, it is best that you do not wait to have obesity rates, and start working.
You should start by reducing junk foods, and choose natural foods. Also, you should avoid using a lot of fat when cooking, try vegetable oils and don’t use them all the time.
Other foods to limit are those that contain a lot of sugar, such as desserts, cakes, candy, etc. The sugar itself shouldn’t be used to sweeten a lot, try to use it sparingly.
Replaces sandwiches or snacks between meals for fresh seasonal fruits. You can use seeds as well, such as walnuts, almonds, etc. This way you will have a more nutritious feeding and it’s a good way to avoid fried foods, cookies, and products that are not very healthy.
Strategies to lose weight
A sedentary lifestyle plays an important role in weight gain; however, with some changes in our lives, we can correct and improve our quality of life.
Plan fun and active holidays. Travel to the country or the city, but make sure there are enough places to walk in your destination.
At home, go for a walk with your family, you can even plan competitions, and the person who walks more should get a prize.
If you have a car, then take advantage of it to make your family clean it, and spend a good time, especially on hot days.
If you have a pet dog, take opportunity to walk him out, and invite your children as well.
Also, try to remove the use of the remote control; so while watching TV, you would be required to do some physical activity to change between channels, and you would easily get bored of this.
Limit videogames, it is a good form of entertainment, however; the excessive use of videogames, has led a sedentary lifestyle in recent years. You can limit them, encouraging family outings, or provide some options of games that require physical effort, but remember that living together is paramount.