what precautions shold be taken in your diet to avoide obsity
Answers
Answer:
Obesity is a significant health problem ,affecting close to one-third of all adults.Although genetics can play a role in the likelihood that a person will become obese, the condition occurs when the amount of calories consumed exceeds the amount of calories expended over a long period of time.
Excess calories are stored as fat in the body, and with long-term caloric excess, an individual eventually becomes obese.
Whether you’re at risk of becoming obese, currently overweight or at a healthy weight, you can take steps to prevent unhealthy weight gain and related health problems.
Exercising regularly and eating a healthy diet are ways in which to combat obesity.
You need to get some minutes of moderate-intensity activity a week to prevent weight gain. Moderately intense physical activities include fast walking and swimming.So
Engage in activity that puts minimal stress on the joints, such as walking, swimming or water exercises, and cycling.
Ease into your workout. Start slowly for the first five minutes to give your body time to adjust to the activity.
Follow a healthy eating plan.
Focus on low-calorie, nutrient-dense foods, such as fruits, vegetables and whole grains. Avoid saturated fat and limit sweets and alcohol. Eat three regular meals a day with limited snacking. You can still enjoy small amounts of high-fat, high-calorie foods as an infrequent treat.
Just be sure to choose foods that promote a healthy weight and good health most of the time.
Know and avoid the food traps that cause you to eat.
Identify situations that trigger out-of-control eating. Try keeping a journal and write down what you eat, how much you eat, when you eat, how you’re feeling and how hungry you are. After a while, you should see patterns emerge. You can plan ahead and develop strategies for handling these types of situations and stay in control of your eating behaviors.
Monitor your weight regularly.
People who weigh themselves at least once a week are more successful in keeping off excess pounds. Monitoring your weight can tell you whether your efforts are working and can help you detect small weight gains before they become big problems.
Be consistent.
Sticking to your healthy-weight plan during the week, on the weekends, and amidst vacation and holidays as much as possible increases your chances of long-term success.
Take food in small quantity, avoid rich dessers.
Have healthy breakfast.
Drink warm water and try to intake low amount of sugar or use sugarfree.
Answer:
Eat Well
1) Whole grains (whole wheat, steel cut oats, brown rice, quinoa)
2) Vegetables (a colorful variety-not potatoes)
3) Whole fruits (not fruit juices)
4) Nuts, seeds, beans, and other healthful sources of protein (fish and poultry)
5) Plant oils (olive and other vegetable oils)