Obesity is a growing health concern worldwide, affecting millions of people. This not only affects physical appearance, but also increases the risk of many chronic diseases including diabetes, heart disease, and hypertension. One of the most effective ways to manage obesity is through a well -balanced diet. Knowing what to eat and what to avoid can be a significant difference between weight management and overall health. To manage obesity requires dietary changes, regular physical activity and a combination of lifestyle modifications.
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How do you know that you suffer from overweight or obesity?
The body mass index (BMI) is commonly used to determine whether a person is overweight or suffering from obesity. According to nutritionist Rupali Dutta, overweight is defined as a BMI of 25 or more, while obesity is classified as a BMI of 30 or more. The World Health Organization (WHO) defines BMI as a person’s weight in a kilogram divided by their height square in meter (kg/meat). If your BMI falls within the range of overweight or obesity, changing diet can help manage your weight effectively.
Here are 5 foods to avoid healthy weight loss
If you are struggling with obesity, eliminating or reducing certain foods from your diet may accelerate weight loss and improve your overall health. There are some foods that you should avoid:
1. Sugary foods
Sugar -filled desserts and processed sweets are considered one of the largest contributors in obesity. When excessively consumed, sugar is stored as body fat, which increases weight. High fructose intake also causes insulin resistance, increasing insulin levels, which promotes further fat accumulation. Cut back on sweets, candy and desserts can help regulate blood sugar levels and support weight loss.
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Processed foods such as pizza and burgers contain unhealthy cholesterol that later turns into a fat.
2. Trans fats and processed foods
Fast foods such as burgers, fries, and pizza are filled with trans fats, which are harmful to your health. These foods contain empty calories and unhealthy cholesterols that contribute to weight gain and increase the risk of heart disease. Additionally, processed foods such as instant noodles, pasta, and packed snacks are high in unhealthy fats and sophisticated carbohydrates, making them a poor option for weight management. Homemade food options with fresh ingredients can greatly improve your diet.
3. refined grains
Sophisticated grains, such as white rice, white bread and pasta, are snatched from the nutrients required during processing, leaving back of simple carbohydrates that cause blood sugar spikes and increase fat storage. Instead, choose whole grains such as brown rice, quinoa and whole wheat bread, maintaining fiber, vitamins and minerals that promote better digestion and long -lasting energy. Whole grains help maintain satisfaction, reduce unnecessary snacking and support weight loss.
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The risk of red meat heart diseases increased
4. Red meat
Red meat, including mutton, lamb and beef, is high in cholesterol and saturated fats, which can increase weight and increase the risk of heart diseases. While protein is essential for weight loss, it is appropriate to opt for thin protein sources such as chicken, turkey, fish (eg salmon), tofu and legume. These options provide high quality protein without unhealthy fat found in red meat.
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There are hidden sugars in sugar and aerated drinks that contribute to weight gain.
5. Sugars and aeous beverages
Many people focus only on the intake of solid food, ignoring liquid calories. Sugar beverages such as soda, iced tea, packaged juice, and energy drinks are loaded with hidden sugars and empty calories that contribute to weight gain. These drinks do not provide satisfaction, which leads to overconsuration. Instead, choose healthy options such as coconut water, lemonade (nimbu pani), herbal tea, and infected water. These drinks keep you hydrated by supporting metabolism and digestion.
There are 5 foods to eat for healthy weight management
It is important to avoid unhealthy foods, it is equally important to include dense foods of nutrients that support weight loss and overall well -being. Here are some foods that you should include in your diet:
1. High-fiber foods
Fiber helps in digestion, promotes satisfaction, and prevents overting. Include food items like vegetables, fruits, whole grains, nuts and seeds in your diet. Foods like apples, berries, oats, flaxseeds and legumes can keep you complete for a long time and reduce calorie intake.
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Tofu is a high source of protein.
2. Lean protein source
Protein is necessary for muscle growth and fat loss. Consuming lean proteins like chicken breasts, fish, tofu, cottage cheese, eggs, and lentils helps to maintain muscle by promoting weight loss. Protein also helps control crawings and keeps you complete for long periods.
3. Healthy fats
Not all fat are bad. Healthy fats from sources such as avocados, nuts, seeds, olive oil and fatty fish provide essential nutrients and keep you complete. These fat support metabolism, reduce inflammation, and help maintain overall health.
4. Calorie beverages
Green tea, black coffee, herbal tea, and infused water with low calorie options can help in weight loss instead of beverages. Green tea, in particular, are antioxidants that promote metabolism and fat burning.
5. Hydrating foods
Staying hydrated is important for maintaining a healthy weight. Water -rich foods such as cucumbers, watermelons, oranges, and leafy greens help digestion, reduce inflammation, and support overall hydrations.
A balanced diet, which plays an important role in long -term weight management, combined with part control and desired food. If you are struggling with obesity, consulting a nutritionist or a dietist can help make an individual diet plan to suit your needs. Small, frequent changes in your food habits can lead to significant improvement in your health and well -being.
