Sign In
  • ENG

If you want to prevent obesity, avoid oversized meals

Exercise regularly to prevent obesity. © Shutterstock

Obesity can be defined as a condition in which a person has excess body fat. Now, the findings of a new study revealed that oversized meal may lead to obesity. So, here are few ways to keep obesity at bay.

Written by Aishwarya Vaidya |Updated : January 31, 2019 8:08 PM IST

According to the statistics by the World Health Organization (WHO), In the year 2016, more than 1.9 billion adults, were overweight and Of these over 650 million were obese. Over 340 million children and adolescents aged 5-19 were overweight or obese in the year 2016. Furthermore, the worldwide prevalence of obesity nearly tripled between the year 1975 and 2016. We know that these figures may already have panicked you. But, if the findings of a new study are to believe then it is crucial for you to watch what you eat. The study published in a British Medical Journal which was supported by FAPESP - S o Paulo Research Foundation, revealed that restaurants across the world serve oversized meals, which can increase your risk of obesity. The findings revealed a connection between meal weight and energy content. Hence, the research concluded that some popular meals were both far larger and more caloric than given standards. So, it is clear that you should think twice before eating out in restaurants. Furthermore, this can be one strategy to help you deal with obesity. We also brief about other tricks to keep your weight in check.

You should stay physically fit

A study published in the journal BMC Obesity, which was led by Jennifer Kuk, associate professor in York University's School of Kinesiology and Health Science, and collaborator Dr. Sean Wharton, MD, medical director of the Wharton Medical Clinic and adjunct professor at York University, individuals with severe obesity may not lose hope as a fit lifestyle can help them overcome obesity. The study revealed that regular exercise may outweigh the adverse effects of severe obesity. Hence, you should regularly exercise which can help you battle the bulge. You can do aerobics, swimming, brisk walking and any other activity of your choice. Doing so can help you burn more calories.

Also Read

More News

According to the Centers for Disease Control and Prevention (CDC), exercising for 60-90 minutes can be beneficial for the ones who want to battle the bulge. Furthermore, at workplace also you can you follow a good fitness routine. Try to take the stairs while going to work. Do some stretching or light exercises while you are on your seat. Getting off the bus/train/car, one stop earlier and walking the rest of the way, can be a good idea.

You should avoid foods which are high in fructose

Along with exercise, your diet plays an equally important role to help you keep obesity away. Rutika Murudkar, a clinical nutritionist specialized in diabetes and cardiac care at Naraindas Morbai Budhrani Trust for cancer patients says, "Limit your intake of processed, refined, and canned food, which is jam-packed with sugar and fat." This is so because the additives in processed foods like high-fructose corn syrup (HFCS) can make you put up weight. "Hence, you should eat whole grains and fibre-rich foods - fresh fruits and vegetables," informs Murudkar. Whole grains can help you feel full for longer because they release their energy more slowly. You should also avoid crash dieting which can invite several deficiencies. Speak to your expert regarding the healthy foods which you should opt for.

"Total carbohydrate content can be 55-60 per cent of total energy intake. Also, don't forget to eat low glycemic index fruits like pear, apple, papaya, sweet lime and oranges, which can help you lose weight and lower your blood sugar levels," informs Murudkar. If you are eating out in the restaurant stick to healthy salads which have a lot of veggies, grilled fish, eggs, buttermilk and so on.

You should use smaller plates

Various studies observed that using smaller plates can help you eat less because it changes how you see portion sizes. You will end up putting more food if you use larger plates. Thus, using smaller plates can help you reduce your food intake.

You should lose weight with the 20 minute diet

This new weight loss trick is based upon the fact that your brain registers fullness about 20 minutes after your stomach registers. Thus, this lag time can lead to overeating and ultimately it can cause weight gain. Hence, eating slow can allow your brain to catch up with your stomach and you ll end up eating fewer calories.

You should sleep peacefully

A lack of sleep can lead to weight gain as it can disrupt the daily fluctuations in appetite hormones, leading to poor appetite regulation. Thus, hitting the sack on time and maintain a good sleep schedule is vital in order to cut those excess kilos.

Total Wellness is now just a click away.

Follow us on