How to overcome obesity

Obesity is one of the common disorders encountered in clinical practice and has major public health implications. It is a complex condition with a serious social and psychological dimension that affects all ages and threatens both developed and developing countries. It is also one of the preventable causes of many diseases such as (coronary heart disease ) and high blood pressure due to obese fats in the coronary artery. Children who are obese tend to become obese adults.

Factors, including genetics, environment, metabolism, lifestyle, and eating routine play a very important role in the development of obesity. Hormonal and genetic causes constitute a reason for obesity. It is considered a major health problem worldwide and the result of obesity from excessive caloric intake, decreased energy, and despite fats in our body.

To control our body from obesity, we have several different techniques like exercising green vegetables and fruit intake and engaging ourselves in aerobic activities. We have five best tips to overcome obesity, and you should follow these tips and spend happily with the fitness lifestyle.


Diet and exercise

There is no data on the most effective way to induce long-term weight loss, but a healthy diet and regular exercise are the keys to overcome excessive weight. It is important to learn stress management tools that can be used for overeating or snacking during stressful times.

It would be best to work with your doctor and a dietitian to set realistic goals that will help you lose weight slowly through diet and exercise. It may be helpful to find support from friends, family, or your community to make lifestyle changes that will lead to long-term weight loss.

Eat healthier Food

Food quality also counts in both the Japanese and Korean diets; for instance, they are high in rice, vegetables, and fish. And Italy is the birthplace of the much-vaunted Mediterranean diet, which is low in red meat and added sugars and high in vegetables, fruits, whole grains, and seafood.

If neither of those diet plans is appealing, some health experts have suggested the Nordic diet, another vegetable-oriented and seafood-oriented meal plan. Given that most Nordic countries have obesity rates under 15 percent, that seems like a safe bet. If you still want to eat that junk food then you should read our article about junk food too, Please Click Here: 7 Unfavorable effects of junk food

 Consider weight-loss surgery

 Weight-loss surgery, or bariatric surgery, limits how much Food you can eat and how you digest and absorb food. You can have good results, but there are also risks. Surgeries can have consequences in absorbing some vitamins and minerals that you need, so always continue to work with your healthcare provider after your surgery. There are several kinds of surgery to consider, and your doctor can help you choose one that's right for you. You're only eligible for surgery if you meet all of these criteria.

  • By using other methods, you've unsuccessfully tired because of the results of other methods you observed a few weeks and months after.

  • You have a BMI of 40 or higher or 35-39.9 with other related health problems

  • After using medicines, you're committed to change lifestyle and diet during and after intake. 

150 minutes of aerobic exercise per week

 To lose weight when you're obese, you need to partake in at least 150 minutes of moderate-intensity exercise each week. Try to create a workout schedule that gets you moving for 30 minutes a day, at least five days a week. It's okay to start smaller and gradually work up to this goal. 

  •  For more extreme results, aim for 300 minutes per week of exercise. 

  • What counts as a "moderate-intensity aerobic workout" varies and can be quite creative: Walk briskly (fast enough to break a sweat), bike, swim, play tennis, dance, do workout videos at home – anything that gets your heart rate and breathing rate up and makes you sweat. 

  • Consult your healthcare professional about an appropriate exercise regime, especially if you have medical conditions or are over age 40 (for women) or 50 (for men).

 Calcium Intake

Some research sources suggested that if we intake higher calcium, it combines with vitamin D and can assist weight loss, so it is essential for diet-related sources.  Emerging research further suggests calcium may play a vital role in healthy metabolism and blood sugar control, as well as healthy bones. An older study in 2007 found that a diet high in dairy calcium enhanced weight loss in people with type 2 diabetes. However, more recent research is needed to determine whether this is an effective weight loss strategy. While calcium supplements are available, people should get enough calcium from food sources first. Foods high in calcium are:


  • It makes teeth and bones stronger.

  • Keeps you energetic throughout the day.

  • It is very beneficial for digestion.

  • Drinking milk makes our body hydrated.

  • It is beneficial to relieve stress.

  • Drinking light warm milk before bed brings good and full sleep.


  • It is easier to digest than milk.

  • It may help lower blood pressure.

  • It is good for the digestive system.

Fortified cereals

  • Reduce the risk of cancer.

  • Provide vitamins and protein to the body.

  • Help to maintain sugar levels and lower risk of multimorbidity.

Fortified orange juice

  • Reduce inflammation and improves blood circulation.

  • Promotes skin and eye health.

  • Lower cholesterol.

 Dark green, leafy vegetables

  • Boosting bone strength.

  • Promoting hair growth.

  • Support  weight loss.


  • Good for the heart.

  • Helps boost body metabolism.

  • Improves digestive health.


  • Contains lateral (anti-cancer)

  • Reduces bad cholesterol.

  • Rich in monounsaturated fat.


Obesity can be viewed as a disturbance of complex homeostatic mechanisms controlling energy balance in the body. It is a major health problem in developed nations with an increasing incidence in developing countries. Being overweight and obese is known to contribute significantly to morbidity and mortality rates in various countries worldwide. Through these tips, we will use the whole world with a healthy, suitability and vigorous lifestyle. 

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