An obese person is one who is grossly overweight with a high degree of body fat. People of all ages worldwide are fighting the battle of obesity. Obesity is the underlying cause of many health problems that can even prove fatal.
Lack of activity and junk food are major reasons of being overweight. It is possible for you to combat obesity with self determination and consistent efforts. Here, we have discussed several ways of shedding the extra kilos.
5 Ways To Fight Obesity And Being Overweight
Check Your Eating Habits
Obesity largely depends on what you eat and how much you eat. You have three important meals in a day and you should make sure that you only go for foods that have low fat and cholesterol content. It is a good idea to eat fruits, vegetable salads and sprouts instead of a heavy breakfast.
You should also reduce your portion sizes for long-term weight control. Fruit and vegetable juices can be good substitutes for tea and coffee. To avoid overeating eat your food slowly and chew properly.
Drink Plenty Of Water
The easiest way to attain weight loss is by drinking 2-3 liters of water a day. Sufficient water consumption will speed up your metabolism, detoxify all the impurities from your body, help in food digestion and most importantly keep you filled and keep hunger pangs at bay.
Doctors recommend drinking a glass of squeezed lemon juice mixed with water after waking up in the morning for reducing weight in a healthy manner.
Exercises To Fight Obesity
Regular physical exercise helps to keep your weight in check. It is best to start with cardiovascular exercises as they are very easy to do. Cardio workouts like jumping rope and swimming are not only fun activities but also give a full body workout and help in burning calories faster.
Since, your aim is to reduce a lot of weight you start with jogging every morning for half an hour. Once your body becomes used to exercising, you can increase the time span of your exercise sessions. It is suggested that you hit a gym at least 3 days a week.
Weight Training Exercises
Cardio exercises cannot help you in losing weight from a particular area. By including weight training exercises to your daily exercise regime you can reduce a lot of weight from stubborn areas where most fats are accumulated such as hips, abdomen and thighs.
It is suggested that you divide your weight training exercises into two parts- upper body and lower body exercises. For burning calories from the upper body you should perform dumbbell press, flat bench press, bicep curl, dumbbell raises, etc. A lower body workout should include back exercises, lateral pull ups, lateral pull downs, squats, lunges, leg press and leg curls.
Resistance training exercises help in raising the metabolic rate and endurance of your body so that you can burn more and more calories through exercises. Resistance exercises such as water aerobics, circuit training, dumbbell exercises, and abdominal exercises should be done every alternate day. Such exercises will tone your muscles and reduce waist size significantly.