Obesity: Dietary and Lifestyle Recommendations

Obesity: Dietary and Lifestyle Recommendations


By Dr. Shwetaa Shahii , Dietitian/Nutritionist

Obesity is one of the biggest health problems which can trigger health predicaments in the future such as cardiac problems, cerebral attacks, diabetes and much more. So, healthcare experts around the world recommend you to keep your weight in check, if the problem is not in your genes.

So, if you are worried about your increasing body weight and want to get rid of it, the first thing you need is willpower. Have faith that you can do it if you combine the right amount of diet with adequate exercises daily.

Let us see a few diet tips which you can follow:

  1. Replace fried foods with baked and boiled ones, because oily foods add trans- fat to your body which automatically increases your body weight.
  2. Avoid junk foods as they are full of preservatives and artificial sweetness, both of which are harmful to your body.
  3. Consume fresh fruits and vegetables as much as possible as they have high fiber and low cholesterol level. Citrus fruits such as lemon have proven to be great for weight loss.
  4. Use spices such as cinnamon, black pepper and cayenne while cooking. These spices are rich in anti-oxidants which keep your heart functioning optimally.
  5. Doctors nowadays recommend a particular dosage of green tea and aloe vera juice for easy weight loss. However, make sure that you aren’t exceeding with the green tea limit; about two to four cups a day is just fine provided you don’t consume caffeine from other sources.
  6. Replace the carbohydrates in your diet with low-fat proteins to keep your heart health in check.

Apart from following the above dietary tips, you must back it up with the right amount of exercise. Jogging, swimming and cycling are some of the best cardio exercises you can do on a regular basis. Going to the gym is always recommended. But if you are too lazy to hit the gym, you can do free hand exercise or yoga. The bottom line is you need to get rid of the fatigue and laziness and work hard to change your lifestyle. Only then can you keep your body weight in check.