Ways to Control Obesity by making certain lifestyle changes
If you are looking to permanently get rid of your flabs and bulging belly then just dieting will not do the trick. It will require a well planned diet and healthy lifestyle habits. By healthy lifestye we mean aiming to reduce your intake of salt, sugar and fat. This will not only help you to control Obesity and reduce weight but also will prevent you from heart problems, blood pressure and cancer. This well planned food habit requires you to –
- Try to control on protein intake – a normal adult person requires 55 gram of protein but people who eat non vegetarian food eat around 200 – 250 gram of protein. Non vegetarian food like chicken, eggs, meat has lot of fat and protein. Instead you should opt for peanut, soybean and lentils. Mix soybean flour with wheat flour to make chappati or eat dalia and paneer occasionally.
- Eat complex carbohydrates – usually you opt to avoid chappati, rice and potatoes in order to control weight. Some of you eat roasted meat, salad, paneer and fruits. The common idea is to cut down on calorie by eating a combination of animal protein and fruit fibre.. In recent researches it has been found that intake of protein and cutting on carbrohydrates can actually increases obesity. Wheat, rice, oats are good in the sense as they make us feel filled and control appetite.
- Eat less fat –our body needs 2-3 tablespoon of fat but most of the time the daily intake of fat in much more than actual requirement. There are good fat and bad fat. Fat derived from chicken, meat, eggs, butter, oil have high content of cholesterol and triglycerides which are harmful for our body. These get accumulated in arteries and cause high blood pressure, heart problems and kidney problems. Fat derived from nuts like cashew, pistachio and almond are good fat they increases flexibility of our body, good for brain functioning and give strength. So include 3-4 pieces of almond in your daily diet than eating butter and bread or tempering dal with ghee.
- Reduce intake of salt and sugar – Salt and sugar are very essential for our body but an excess intake can cause harm. Excess of sugar calls for diabetes and excess of salt causes high blood pressure. An adult person should not have more that 0.5 grams of salt . Instead of salt you can include lemon, vinegar and green chillies to your food. Similarly try to substitute sugar with jaggery or honey.