Obesity is defined as an excessive accumulation of fat in the body, leading to a higher weight than normal and healthy weight. It is usually diagnosed using BMI by dividing the weight by the square of a person’s length in meters. Excess weight, while exceeding the thirtieth index is considered a person fat.
10 secrets for every woman who dreams of losing weight
These tips can be followed to help you lose weight:
- Keep a close eye on food intake: Understanding and tracking food intake is very important to lose weight. You should be aware of all the amounts of food and drink in your diet. This can be assisted by food tracking applications on smart devices.
- Protein intake at breakfast: it contributes to protein in regulating hormones that help you feel full, due to the reduction of the hormone ghrelin levels ( in English: Ghrelin) responsible for hunger, and increased levels of hormones responsible satiety including hormone peptide YY (English: Protein YY), It should be noted that the feeling of satiety after eating proteins for breakfast lasts several hours after that.
- Refrain from eating sugar and refined carbohydrates: where increased sugar intake is associated with obesity, as this increase leads to high levels of insulin, which increases the storage of fat in the body, and therefore weight gain, and that refined carbohydrates were subjected to many food processing processes and lost many of its nutrients, including Fiber.
- Increased fiber intake: Although fiber carbohydrates plant, eating increases the sense of satiety, which leads to weight loss, and are considered whole grains, vegetables, fruits, beans, nuts, seeds and many other important sources of fiber.
- Maintaining the levels of beneficial bacteria in the intestine.
- Eating different types of plants such as fruits, vegetables, and grains. Increased intake of these foods has been found to increase the levels of fiber intake.
- Eating fermented foods that stimulate the activity of beneficial bacteria, and inhibit harmful bacteria in the intestine, because they contain probiotics, such as yogurt.
- Prebiotic foods that stimulate the growth and activity of beneficial bacteria in the intestines, which contribute to weight maintenance.
- Get enough sleep: Many studies suggest that sleep less than 5-6 hours per night is associated with an increased risk of obesity.
- Relief of stress and stress: The body produces hormones adrenaline and cortisol in the case of stress, and the survival of cortisol long periods in the blood can increase the appetite of the person, which leads to increased intake of food.
- Keeping healthy food nearby: Keeping healthy food around will help reduce unhealthy foods in hunger.
- Eating spicy foods: Spicy foods contain capsaicin, which increases the rate of metabolism and reduces appetite slightly.
- Exercise: Aerobic exercise, aerobic exercise, and resistance exercise contribute to weight loss and body fat and maintain muscle mass.
Causes of obesity
Obesity usually develops as a result of eating more calories than it burns the body and other reasons include the following:
- A bad diet, high calorie, and fat.
- Follow an inactive lifestyle.
- Lack of sleep adequate and comfortable, with a lack of sleep can cause hormonal changes to increase the person ‘s sense of hunger, and make it craves certain foods high in calories.
- Genetics are genes that affect the way the body converts food to energy, and how fat is stored in the body.
- Aging that is associated with loss of muscle mass and reduced metabolic rate, thus gaining weight easily.
- Difficulty getting rid of the weight gained during pregnancy, and this may lead to obesity if not reduced.
- Suffering from certain conditions that may lead to weight gains, such as PCOS, hypothyroidism, and degenerative arthritis that limit a person’s movement.
Health problems associated with obesity
Obesity is considered not only a cosmetic problem, but it also is a serious condition associated with many diseases, and obesity is directly associated with increased mortality rates and obesity-related health problems:
- High levels of triglycerides and low levels of cholesterol beneficial ( in English: HDL cholesterol) in the blood.
- Type II diabetes.
- Metabolic Syndrome is a combination of several health disorders, such as high blood pressure, high levels of sugar and triglycerides.
- Heart disease;
- brain attack.
- Various types of cancer , such as uterine cancer, cervical cancer, endometrial cancer, ovarian cancer, breast cancer, colorectal cancer, esophageal cancer, liver cancer, gallbladder cancer, pancreatic cancer, kidney cancer, prostate cancer.
- Respiratory disorders including sleep apnea.
- Gallbladder diseases.
- Gynecological problems such as infertility and irregular menstrual cycle.
Obesity also affects the quality of life. A person may not be able to participate in recreational activities, may avoid public places, can become depressed and isolated from their surroundings, as well as low work productivity.