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Natural support for obesity prevention. Obesity prevention can go a long way in boosting your defense against a number of major diseases, including heart disease And some forms of cancer.
Key Points
While following a healthy diet and exercising Regularly are the most effective ways to achieve and maintain a normal Weight, certain alternative therapies may also be beneficial when it Comes to obesity prevention.
Obesity Risk Factors
Obesity is defined as having a body mass index Of 30 or higher. In general, obesity occurs when you consume more Calories than you use. Although some obesity risk factors (such as
Genetics and age-related hormonal changes) can’t be controlled, it’s Possible to modify the following risk factors as you strive for obesity Prevention:
- Unhealthy diet
- Lack of physical activity
- Insufficient sleep
- Poorly managed stress
- The Importance Of Obesity Prevention
By focusing on obesity prevention, you’ll likely reduce your risk for these obesity-related health problems:
- Heart disease
- Stroke
- Type 2 diabetes
- High blood pressure
- Arthritis
- Gallbladder disease
- Breast cancer
- Colon cancer
- Cancers of the kidney, uterus, esophagus, and gallbladder
Obesity Prevention Strategies
Sticking to a weight-management plan that pairs healthy eating with regular exercise is the best approach to obesity prevention.
In order to create a healthy diet, try these tips from the u.S. Department of health and human services and department of agriculture:
- Eat a wide variety of vegetables and fruits
- Choose low-fat dairy products over the full-fat variety
- Opt for whole grains (instead of refined-grain products like white bread)
- Get your protein from beans, nuts, seeds, and/or lean meats and poultry
- Cut back on saturated fat and salt
For your fitness routine, aim for two and a half hours of Moderate-intensity aerobic activity (such as brisk walking) or one hour And 15 minutes of vigorous aerobic physical activity (such as jogging or Fast cycling) each week. In addition, you should perform Strength-training exercises at least twice weekly.
Keeping a food diary, getting eight hours of sleep each night, and Keeping your stress in check may also help you reach and maintain a Healthy weight.
Natural solutions for obesity prevention
Some alternative therapies and mind-body exercises may help support Your weight-loss and/or weight-maintenance efforts, according to recent Research.
Here’s a look at practices that may help promote obesity Prevention:
1. Yoga
In a 2008 analysis of data on 31,044 american adults, scientists Discovered that participants with obesity had a lower prevalence of use Of yoga. And in a 2005 study of 15,550 adults aged 53 to 57, researchers Found that those who regularly practiced yoga had gained significantly Less weight since age 45.
2. Acupuncture
For a research review published in 2009, investigators sized up 31 Studies (with a total of 3,013 participants) and concluded that Acupuncture is an effective treatment for obesity. The review indicates That receiving acupuncture may lead to a significant reduction in body
Weight and improvement in obesity; however, the review’s authors caution That the “amount of evidence is not fully convincing because of the Poor methodological quality of trials reviewed.”
3. tai chi
In a 2009 study of 21 obese women, all subjects took part in a 10-week weight-management program that included either a two-hour weekly Session of tai chi or a standard exercise routine. At the end of the Program, members of the tai chi group showed a reduction in body fat Percentage (as well as improvements in blood pressure and mood).
Alternative Medicine And Obesity Prevention
If you’re considering the use of any type of alternative medicine (including weight loss supplements) for obesity prevention, it’s important to consult your physician before beginning treatment.
Health Benefits of Balsamic vinegar
Though originating from Italy, balsamic vinegar is popular throughout the world and is regularly used in salad dressings. Here are some of its health benefits.
For weight loss: According to studies, balsamic vinegar is a source of calcium, iron, manganese and potassium, which improve the body’s functioning and weight loss abilities. Low in calories, it also helps to curb the body’s appetite and prevents overeating, increasing the amount of time it takes for the stomach to empty.
Helps blood circulation: The antioxidants presents in balsamic vinegar can help repair damage caused by free radicals, produced by the oxygen used in our body. Balsamic vinegar contains polyphenols, antioxidants that can protect the body from heart disease and cancer.
Improves immunity: The grapes that are used to make balsamic vinegar contain antioxidants that fight against cell damage, improve the body’s immune system and make blood platelets more flexible.
Regulates blood sugar: Balsamic vinegar can improve insulin sensitivity for diabetics, allowing for an easier regulation of blood sugar and reducing unpleasant side effects from diabetes.
Helps digestion: This vinegar is great for body’s digestion. It boosts the activity of pepsin, an enzyme that breaks protein down into smaller amino acids that can be more easily absorbed by the body. Pepsin also helps to improve the body’s metabolism.
Foods to reduce belly fat
A bloated stomach not only hampers your personality but also makes you uncomfortable.
The best way to get rid of such a disgruntled belly is by following a low-calorie diet and practising regular exercise.
1. Almonds
This tiny food is not only rich in skin-boosting vitamin E and protein, but their richness in fibre content helps you to stay full for a longer duration. Even though they are slightly high in calories but that will not contribute to belly fat, so keep swapping a handful of almonds as snacks to curb your hunger.
2. Watermelon
The name says it all – this giant fruit contains 82 percent water, which helps to keep you full for a longer duration and also removes excess sodium present in the body. This super sweet fruit, is also rich in vitamin C and contains barely 100 calories in one cup. So start eating this delicious fruit as a snack, if you wish to have a body like your favourite celeb.
3. Beans
Consuming means on a regular basis helps to get rid of the body fat, develop body muscles and improves digestion. Beans also help to feel full for a longer duration, thus avoiding over indulgence. Add beans to your diet, if you want your middle to be sexy and firm.
4. Green leafy vegetable
Want to get a flat tummy instantly? Then fill for plate with green leafy vegetables. All types of green leafy vegetables are extremely low in calories, full of fibre and offer several vital vitamins and minerals that help to ease water retention without causing the bloating and tummy discomfort.
5. Cucumber
Cucumber is an extremely refreshing and low-calorie food. They contain approximately 96 percent water content, which makes it a cooling food. One full cucumber contains just 45 calories, making it sexy stomach food.
6. Avocado
This is a truly magic fruit, due to their richness in various vital nutrients. Avocado is rich in fibre, which helps to keep hunger at bay and the presence of monounsaturated fatty acids helps to burn belly fat easily.
7. Oats
The best way to start your journey to sexy stomach is by having oats for your breakfast. Oats are filling and thus help you to lose weight. Besides, it is also low in calorie and provides energy to your body slowly. It is a very good source to provide energy to your body all throughout the day, which keeps you feeling fuller for longer and can even lower your cholesterol.
8. Water
The best way to avoid stomach bloat is by keeping yourself very well hydrated. Drinking ample amounts of water helps to flush excess fluid and toxins out of your system.
9. Apples
Apples are packed with fibre, which makes your belly feel full. Thus, avoiding over eating; besides it also fills your body with maximum nutrients.
10. Peppermint
Peppermint has great healing and calming digestive properties. It is also good for removing belly fat. The easiest way to do this is to drink it in tea form. Besides, it also helps in cleansing your skin.
For questions specific to your health conditions, please write down in the comments section and we will answer it as soon as possible. Thanks
Flatten your bloated tummy
The first step to flattening your jelly belly is to figure out its type. Here’s how you can get a midriff makeover
For most women, the biggest body hang-up is often their stomach. But before throwing yourself into a heap of sit-ups and crunches, figure out your belly type as there’s no one-size-fits-all solution to getting was board abs.
Tummy type 1: Bloated tummy
If you wake up with a flat stomach but go to bed with a swollen one, you’re probably suffering from bloating. This is caused by sluggish bowels, a poor diet, food intolerance or eating too quickly (you end up swallowing too much air).
The solution is to make a note of what bothers your tummy and avoid this for a few days to see if it leaves you looking any flatter. Keep your bowels healthy, eat plenty of fibre-rich foods (wholemeal bread, pasta, fruits, and vegetables), chew thoroughly and drink around two litres of water a day to aid digestion. Instead of stuffing your face thrice a day, eat three mediumsized meals with healthy snacks in between.
Tummy type 2: Stress tummy
Too much stress can also give you a fat stomach. Higher stress levels mean a lot of cortisol, which dumps fat all over your stomach. To slim down, you need to calm down. A stress tummy is easy to identify – women who have them tend to have slim arms and legs but a little swollen tummy. Besides cortisol, stress causes you to make the wrong food choices and thereby making you fat. Sugar and heavily processed foods up your body’s stress levels. Put calming, wholesome foods into your body instead, such as lean protein (turkey, chicken, fish) and lots of vegetables for more energy and better health.
Tummy type 3: Post-baby tummy
If you’ve had a baby in the last few years, your tummy probably isn’t your favourite body part. However, help is at hand. The most effective post-baby exercise is working your pelvic floor muscles, which are the ones you’d use if you wanted to stop yourself from peeing midflow. Clench them for a few seconds and release, then repeat. Do them every day if you can.
To encourage fat burning and improving your energy levels, take fish oil supplements.
Good fats have the same effect, so include plenty of nuts, oils, olives, oily fish such as mackerel in your daily diet.
For questions specific to your health conditions, please write down in the comments section and we will answer it as soon as possible. Thanks
