Obesity is a growing trend among people worldwide since the 1960’s. Affecting approximately 600 million adults worldwide and approximately 100 million children worldwide.
What is obesity?
Generally obestity could be defined as having a body fat percentage of between 25-30% and higher, dependant on the gender. It is usually measured by the BMI, the ‘Body Mass Index’ (a guide for body height to weight ratio) and a ‘Skin Fold Test’, which involves measuring the skin folds on the body in designated areas.
How does one become obese?
With the increase in consumption of processed / prepackaged foods and only sedentary levels of activity performed, it’s not hard to see that people are eating too much and too much of the wrong foods. There are a small percentage of cases that are caused by genetics, medications, endocrine disorders and mental disorders.
What are the risks?
The increased risk of high blood pressure, cardiovascular diseases, diabetes (type 2), heart disease, breast; colon and prostate cancer, osteoarthritis and depression.
Can obesity be reversed?
Yes, in most cases. By changing the quality and quantity of the food being consumed, and by changing the amount of physical activity performed. Check this out if you want to reverse obesity.
OK, what does that mean?
There are 4 main areas to focus on: natural foods, portion control, cardiovascular exercise and strength training. Statistically these are the 4 commonalities of people who lose weight and maintain a healthy weight over the long term.
- Natural Foods:
Ask this question: Can you find this food in nature as it is or very close?
That’s as easy as it is. Don’t eat it or drink it if you can’t find it in nature. Are there things that you could find in nature as is that still aren’t healthy? Yes. Orange juice, for instance, yes can be found in nature, but really should be eaten as a fruit not squeezed and consumed as a juice. But with anything, you could probably find some logical to argue any point.
My point is, simply start removing unhealthy processed food products from your diet.
- Portion Control:
Excessive overconsumption or overeating is a major addiction many people are battling with. With many people, being brought up to finish what’s on their plate, to not waste food, it’s really hard for people to stop eating when full. In combination with eating too fast, not chewing the food enough and eating in front of TV. Realistically analyse the amount of food you are eating. Do you feel bloated after a meal? Do you need to eat that 2 pound / 1 kilogram steak?
A guideline for eating would include:
Don’t eat while eating TV (limit distraction)
Slow down when eating, taste the food.
Chew your food more, until it’s a paste, before swallowing.
Start to cut down the portions of food you serve.
Feel the “FULL” feeling. (this is not the stomach tearing feeling, of ‘I can’t fit another bite in’)
- Cardiovascular Exercise:
Perform a medium pace of cardiovascular exercise, ‘cardio’, 3 – 7 times per week for a duration of 30 – 90 minutes.
The average is 5 – 7 times per week, with approximately 45 – 60 minutes per session. Cardio is things like, walking, swimming, rowing, cycling etc…
- Strength Training:
Finally, strength training should be performed 1 – 3 times per week. Even though strength training is not usually associated with weight loss, it is 1 of the 4 commonalities of successful weight loss cases. It provides you with a different form of exercise, while strengthening the body to perform more efficiently overall.
You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
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