We all like to enjoy nice food, drinks and eating out in cafes and restaurants. Supermarkets are full of all kinds of meats, snacks, sweets, ice creams etc.
Food is and always has been an important part of societies and cultures around the world. Gathering around at Christmas time to indulge ourselves with many different foods and drinks whilst having a good time with family and friends is important to many of us. Furthermore, we like to treat ourselves regularly with nice food, drinks etc.
There is nothing wrong with that, but the real problem starts when we treat ourselves too much with unhealthy foods. That can damage our health significantly.
It is all too clear that more and more people are becoming overweight these days due to eating food full of saturated fats or sugars. That with the combination of hardly any exercise is one of the biggest causes of people becoming obese. Furthermore, because we have cars and public transport at our disposal, it is even harder to not gain too much weight. This is worrying as being overweight causes great risks to physical and mental health.
Overweight and Obesity-Related Health Problems in Adults
Coronary Heart Disease
Obesity also can lead to heart failure. This is a serious condition in which your heart can’t pump enough blood to meet your body’s needs.
High Blood Pressure
Blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps blood. If this pressure rises and stays high over time, it can damage the body in many ways. Your chances of having high blood pressure are greater if you’re overweight or obese.
Being overweight or obese can lead to a build-up of plaque in your arteries. Eventually, an area of plaque can rupture, causing a blood clot to form. The risk of having a stroke rises as BMI increases.
Diabetes is a disease in which the body’s blood glucose, or blood sugar, level is too high. The cells
Diabetes is a leading cause of early death, CHD, stroke, kidney disease, and blindness.
Being overweight or obese raises your risk for colon, breast, endometrial, and gallbladder cancers.
Osteoarthritis is a common joint problem of the knees, hips, and lower back. The condition occurs if the tissue that protects the joints wears away. Extra weight can put more pressure and wear on joints, causing pain.
Obesity can cause menstrual issues and infertility in women.
Gallstones are hard pieces of stone-like material that form in the gallbladder. They’re mostly made of cholesterol. Gallstones can cause stomach or back pain. People who are overweight or obese are at increased risk of having gallstones.
Health problems related to people who are obese are indeed worrying. Therefore, it is very important for everyone (overweight or not) to understand the problems associated with gaining too much weight. The reason for that is because it is all too easy these days to consume many different types of food which are nice, but full of fat and/or sugars. Furthermore, it is important for people who are overweight to look realistically at themselves and try to find ways of losing weight. Obviously, losing weight can be difficult, especially when you’re used to eating many different kinds of food (sweets, ice creams, snacks etc.).
Although we all like to enjoy nice food and drinks, we must not forget to take care of ourselves in a healthy way. This may sound all too obvious, but in our Western society full of foods which are rich in fat and sugar, it is sometimes difficult to live and eat healthy.
To live a healthy lifestyle here are a few tips:
1. Choose Healthy Foods
Choose food that contains minimal amounts of unhealthy fats. Unhealthy fats include both trans fats and saturated fats. These fats will raise your LDL cholesterol, and elevated LDL cholesterol often correlates with an increased risk for heart disease.
2. Eat healthy fats in moderation
Poly-unsaturated, mono-unsaturated and omega-3 fats are all good lifestyle choices. These good fats lower your LDL cholesterol and raise your HDL cholesterol, which correlates with decreased risk for heart disease
3. Select foods that are low in both sugar and highly refined carbohydrates.
Minimize your consumption of sweets, soft drinks, sugary fruit juices and white bread. Choose whole fruits, freshly-squeezed juices and whole grain bread instead.
4. Eat a variety of different whole foods instead of eating processed foods.
Eat fruits and vegetables for their high vitamin and mineral content.
•Choose lean meat, beans and tofu for their protein content.
•Enjoy whole grains such as whole wheat bread, whole wheat pasta, brown rice and quinoa.
•Eat low-fat dairy products. Skim milk and reduced fat cheeses will reduce your fat intake while ensuring that you receive enough calcium
Part 2 of 4: Get Some Exercise
- Start and finish your workout with stretching. Gentle stretching will warm up your muscles before you work out and will relax your muscles after you work out.
- Go to the gym 3 to 5 times per week. Work out for half an hour to an hour, combining both cardio and strength training programs.
- Exercise in your neighborhood. Go for a jog or take your dog for a walk. Make sure that you move at a moderate pace for at least 30 minutes.
- Enjoy rigorous daily activities. Both high-intensity gardening and housekeeping can exercise your body.
Part 3 of 4: Avoid Unhealthy Habits
- Avoid yo-yo dieting. Once you’ve lost weight thanks to your improved lifestyle, then work hard to maintain your weight instead of cycling up and down the scale.
- Stay away from fat diets. Avoid liquid diets, diet pills and other diet supplements unless you are under the supervision of a physician.
- Exercise in moderation. Working out too long, too often or with too much intensity can increase your risk for injury. Make sure to build in some rest periods between your workouts.
- Know what you weigh. Being overweight and being underweight are not healthy states of being. Consult your doctor or a reputable weight chart that shows ideal weights for your age and body type.
- Get plenty of sleep. Studies have shown that those who sleep less tend to weigh more
Things You’ll Need
- Healthy foods including fruits, vegetables, lean proteins, whole grains and low-fat dairy
- Moderate exercise
- Plenty of sleep
- A scale for tracking your weight
Many of the tips mentioned above are obvious to many of us. However, the real ‘danger’ lies in the fact that when people are committed to eat and live healthy, they tend to ease up after a while and slowly find themselves getting back to their old (unhealthy) lifestyle habits. Therefore, it is important to remind yourself that once you’re dedicated to live healthier, you have to stay on the right track. This can be done by setting yourself goals; and once you’ve reached a goal, then reward yourself with something nice.
Be confident, do it and reward yourself! Living healthy is living happy!