The Secret to Combating Obesity and Living a Healthy Life
Obesity can be effectively combated by following expert advice and introducing physical exercise.
Obesity and overweight have become a growing challenge in today's society, affecting an increasing number of people at younger ages.
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| Obesity Has Causes and Treatments |
This health problem is largely due to a sedentary lifestyle and unhealthy eating habits. In this article, we will explore how to avoid these problems and stay fit.
Overweight and obesity not only impact physical appearance but are also linked to several significant health problems. These conditions can lead to hypertension, heart disease, stroke, diabetes, joint problems, infertility, fatty liver, sleep apnea, and various types of cancer, including endometrial, breast, ovarian, prostate, liver, colon, gallbladder, and kidney cancer.
In addition to physical problems, overweight and obesity can have a significant impact on mental health. People who struggle with excess weight are at greater risk of experiencing depression, anxiety, bulimia, and low self-esteem. A study by the University of South Australia and the University of Exeter in the United Kingdom found that 25% of overweight people, especially women, suffer from depression, compared to 14% of people with a healthy weight.
Body Mass Index
To determine whether you are overweight or obese, it is essential to know your Body Mass Index (BMI). This index is calculated by dividing your weight in kilograms by the square of your height in meters (kg/m2). For example, a person who is 1.59 meters tall and weighs 67 kilos would have a BMI of 26.5, indicating overweight.
Normal Weight: A BMI between 18.5 and 24.9 is considered a healthy weight.
Overweight: A BMI of 25 to 29.9 indicates overweight and requires calorie control.
Obesity: A BMI of 30 or more indicates obesity and requires specialized care.
Diet and Exercise: The Two Pillars
The path to combating overweight and obesity involves a change in lifestyle habits, and two key elements are diet and physical activity.
An effective weight-loss diet should reduce calorie intake but also ensure the intake of essential vitamins, minerals, and nutrients for maintaining good health. This can be achieved by eating natural foods and avoiding processed foods, fried foods, industrial baked goods, carbonated beverages, and refined sugars. It is also important to limit the intake of healthy but high-calorie foods, such as oils and nuts.
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| Experts point out the key: diet and exercise |
Physical activity is essential for maintaining a healthy energy balance. At least 150 minutes (2.5 hours) of exercise per week is recommended, but the ideal is 30 minutes of physical activity daily to accelerate weight loss and reduce the risk of diseases related to overweight and obesity. Aerobic exercises, such as walking, running, cycling, swimming, and dancing, are ideal and can be complemented with strength training, such as weight lifting.
In addition to planned exercise, it is important to combat a sedentary lifestyle in daily life. It is recommended to take the stairs instead of using the elevator, walk instead of driving, and avoid sitting for long periods. Smoking is not only linked to lung disease but has also been associated with being overweight. A study from the University of Navarra demonstrated this connection, further reinforcing the importance of quitting smoking.