In general, when talking about the tools to fight obesity, a reference is made to a series of tips and / or recommendations to counteract this condition that a large part of the world population suffers and that generates a series of effects on individuals’ physical, mental and emotional health.
Before presenting some effective advice, we will remind you that, according to the World Health Organization, a person is considered to be overweight when their BMI or body mass index is equal to or greater than 25, and if the BMI is equal to or greater than 30, it is considered that the person suffers from obesity. We should point out that the BMI is calculated by dividing the body weight (kgrs) by the square of the height (cms2), so you can easily calculate your BMI and know if you are obese.
Likewise, we must also point out that long-term obesity is responsible for a significant increase in cardiovascular risk, in addition to being responsible for 40% of cancer cases worldwide, 44% of diabetes, 23% of ischemic heart disease, and for promoting certain degenerative diseases such as Alzheimer’s, senile dementias and psychiatric problems in the elderly.
On the other hand, according to the latest records provided by the Pan American Health Organization (PAHO), about 130 million people, a figure that represents almost a quarter of the population of Latin America, are obese and overweight; while The World Health Organization (WHO) indicates that every year about 2.8 million people die worldwide due to overweight and obesity.
Each of these data are updated by these organizations in order to raise awareness about the need to reduce health problems in the world, so it is convenient to know these data, so that people are encouraged to stop being overweight and use some tools to fight obesity:
Learn to cook: This is one of the fundamental habits to put aside obesity; therefore, the ingredients included in your food plan must be duly chosen. It should be made aware that fast food, excess fats and sugars are the fundamental enemies of health. For example, many countries are potential consumers of sugar that causes obesity and serious health problems. Among the countries that consume it the most are Costa Rica, Mexico, the United States, the Netherlands and New Zealand.
Use smaller plates: Even if you don’t believe it, using dishes of an adequate size usually helps you to avoid being overweight and obese. According to a study conducted by Dr. Brian Wansink at the University of Cornel, United States, it was found that, if the plate size is reduced from 30 to 25 centimeters, it is assumed that 22% fewer calories would be consumed since a visual effect is presented and a normal portion will appear larger.
But Wansink confirmed in turn that if smaller plates are used (up to 24 centimetres), the person realizes the self-deception; and a size of 25 to 30 cm must be maintained, being ideal a plate of 25 centimetres and also showing that if eaten for a year in this plate, up to 8 kilos could be lost.
Drink water: You should drink enough water and that it becomes the substitute for soft drinks, juices with very sweet fruits, or even worse, juices which sugar is added to. If you manage to follow this advice, you can prevent overweight and can also prevent abdominal pain caused by soda.
Eat together: It is an alternative to create habits in the family group, and especially in children. The table is a school in matters of food, so do not hesitate to gather the family at lunchtime.
Do exercises: Obviously, an effective tool against obesity is physical exercise, and if you are not used to doing it, start by taking short walks at least 20 minutes a day; surely you will be motivated and will increase time and distances, it is a matter of acquiring the habit and enjoying it.
This physical activity is recommended to be controlled, and according to experts, keeping a proper registration helps to raise awareness about the need to lose weight and to approach the ideal weight, thus opting for a better state of health; remember that a sedentary lifestyle is fatal to health since humans beings are designed to stand and move.
This whole process of weight loss takes time and is not easy for most people, so you should surround yourself with positive people who motivate you to fight obesity.
ALFA