Obesity is defined as an excessive accumulation of fat in the body, which leads to reaching a weight higher than the normal and healthy weight, and is usually diagnosed using the BMI by dividing the weight by the square of the person’s height in metres, and whoever has a BMI between 25-29.9 is classified as having Excess weight, while if the indicator exceeds thirty, the person is considered obese.[١]

10 secrets for every woman who dreams of losing weight

You can follow these tips to help lose weight:[٢]

  • Follow closely the quantities of food eaten: Being aware of the quantities of food eaten, and tracking them accurately is very important for weight loss, as a person must be aware of all the quantities of food and drink in his diet, and food tracking applications on smart devices can help in this.
  • Eating protein for breakfast: Protein contributes to regulating the hormones that help you feel full, due to the reduction in levels of the hormone ghrelin, which is responsible for hunger, and the increase in the levels of the hormones responsible for satiety, including the peptide hormone YY. It is worth noting that the feeling of satiety after eating proteins for breakfast continues for several hours after that.
  • Refrain from eating sugar and refined carbohydrates: where increased sugar intake is linked to obesity, as this increase leads to high insulin levels, which increases fat storage in the body, and thus weight gain, and refined carbohydrates were exposed to many food manufacturing processes and lost many of their nutrients, including fibres.
  • Increasing fiber intake: Although fiber is a vegetable carbohydrate, eating it increases a person’s sense of satiety, which leads to weight loss, and whole grains, vegetables, fruits, beans, nuts, seeds and many others are the most important sources of fiber.
  • Maintaining the levels of beneficial bacteria in the intestine: As the intestine contains very large amounts of bacteria, some types of which have been found to contribute to maintaining a healthy weight, and among the ways that can be used to maintain levels of these beneficial bacteria:
  • Get enough sleep: Several studies indicate that sleeping less than 5-6 hours per night is associated with an increased risk of obesity.
  • Reducing stress and psychological pressure: the body secretes the hormones adrenaline and cortisol in case of psychological stress, and the stay of cortisol for long periods in the blood can increase a person’s appetite, which leads to an increase in his food intake.
  • Keep healthy food around: Keeping healthy food around helps reduce unhealthy food intake in case you are hungry.[٣]
  • Eat spicy foods: Spicy foods contain capsaicin, which increases the metabolic rate and reduces appetite slightly.[٣]
  • Exercising: Both types of aerobic exercise, aerobic exercise and resistance exercise, contribute to losing weight and body fat, and maintaining muscle mass.[٣]
  • Eating different types of plants such as fruits, vegetables, and grains, and it has been found that increasing the intake of these foods increases the levels of fiber intake, and it is worth noting that it is recommended that vegetables and plant foods constitute 75% of all meals.
  • Eating fermented foods that stimulate the activity of beneficial bacteria, and discourage harmful bacteria in the intestine, because they contain probiotics, and examples of these foods are yogurt.
  • Eating foods that contain prebiotics that stimulate the growth and activity of beneficial bacteria in the intestines, which contributes to weight maintenance. Examples of foods that contain prebiotics are onions, garlic, bananas, avocados, asparagus, and other fruits and vegetables. .

Obesity causes

Obesity usually develops as a result of eating more calories than the body burns and other reasons, including the following:[٤]

  • Poor diet, high in calories and fat.
  • Lead a sedentary lifestyle.
  • Lack of adequate and comfortable sleep. Lack of sleep causes hormonal changes that increase a person’s feeling of hunger, and make him crave certain high-calorie foods.
  • Heredity and genes that influence the way the body converts food into energy, and how fat is stored in the body.
  • Aging is associated with a loss of muscle mass and a lower metabolic rate, which leads to easy weight gain.
  • Difficulty getting rid of the weight gained by the body during pregnancy, and this may lead to obesity if it does not decrease.
  • Suffering from some medical conditions that may lead to weight gain, such as polycystic ovary syndrome, hypothyroidism, and degenerative arthritis that limits a person’s movement.

Health problems associated with obesity

Obesity is not only a cosmetic problem, but a serious condition associated with many diseases. Obesity is also directly linked to increased death rates.[١] Among the health problems associated with obesity:[٥]

  • High levels of triglycerides and low levels of HDL cholesterol in the blood.
  • Type 2 diabetes.
  • metabolic syndrome; It is a combination of several health disorders, such as high blood pressure and high levels of sugar and triglycerides.
  • heart disease;
  • brain attack.
  • Various types of cancer, such as uterine cancer, cervical cancer, endometrial cancer, ovarian cancer, breast cancer, colorectal cancer, esophageal cancer, liver cancer, gallbladder cancer, pancreatic cancer, kidney cancer, and prostate cancer.
  • Respiratory disorders, including sleep apnea.
  • Gallbladder diseases.
  • Female problems such as infertility and irregular menstruation.
  • Osteoarthritis.

Obesity also affects the quality of life, as a person may not be able to participate in recreational activities, and may avoid public places, and may become depressed and isolated from his surroundings, in addition to low work productivity.[٥]

the reviewer

  1. ^ AP Jerry R. Balentine, “Obesity”, www.medicinenet.com, Retrieved 10-8-2018. Edited.
  2. ↑ Tracey Williams Strudwick (3-7-2018), “How to naturally lose weight fast”, www.medicalnewstoday.com, Retrieved 9-10-2018. Edited.
  3. ^ ABC Kris Gunnars (8-22-2018), “26 Weight Loss Tips That Are Actually Evidence-Based”, www.healthline.com, Retrieved 9-10-2018. Edited.
  4. ↑ Danielle Moores (7-16-2018), “Obesity”, www.healthline.com, Retrieved 10-8-2018. Edited.
  5. ^ a b “Obesity”, www.mayoclinic.org, Retrieved 9-10-2018. Edited.

10 secrets for every woman who dreams of losing weight

writing – on the date : – Last updated: 2022-06-15 06:48:01