Change in lifestyle a key to obesity
Have you any
time come across these questions, when you start going into deep thoughts. Here
are some interesting things which will make you think more and also at the same
time will help you to clear the doubts.
1.
Lack of sleep: Attending late night parties, accessive
use of gadgets like mobile phones, video-games, watching late night movies
disturbs one’s sleep pattern which pulls down your daily performance.
The Solution: Practicing good bedtime habits such as having a
routine bedtime, leaving your white light devices (such as your phone, laptop,
ipads) outside the bedroom and getting a steady flow. Incase you need to stay
up late, have a healthy snack on standby like a glass of milk or a handful of
unsalted nuts.
2. Eating
habits:
a)
Neglecting breakfast / skipping meals: Do you know that breakfast is the most
important meal of the day which helps in kick starting your day and also helps
in boosting your metabolism. As our body needs 6 meals per day. It can be light
mid meal with light fillers like fruits and nuts which is necessary for the
proper functioning of your energy levels.
b)
Dead foods: Food with long shelf life is known as dead food.
For example: ice creams, fruit juices, McCann, biscuits, cakes, pizzas etc. A
study reveals that these foods are too high in saturated or trans-fat, sugar
and sodium and too low in vitamins, minerals and fibres.
Secondly,
they tend to be calorie packed per bite, readily available which all add up to
overeating by throwing off our normal appetite, hunger and satiety mechanism.
The Solution: Eating whole foods and meals made-at-home instead
of processed or refined foods (especially those that come out of a packet). Try
keeping regular meal timings instead of eating erratically for the best
benefits that means not leaving the house without a good breakfast homemade
options like poha, upma, roti are all great as they will keep your energy
levels stable as the day progresses avoid processed breakfasts such as sugar
laden cereals, nitrate loaded cold meats like sausages bacon and salamis and of
course stay clear of trans fat loaded bakery items like patties etc.
Come evening
time avoid giving yourself and your kids dead foods as snacks such a biscuits,
namkeens, tetra packed juices etc instead opt for makhana (find our awesome
makhana recipe ideas here https://www.facebook.com/HarpreetPasrichaHealthAndDietClinic/videos/1762580063837219/)
, boiled or roasted
peanuts, coconut water, buttermilk are all great options.
3.
Physical activity: Obesity is found in person who leads
sedentary lifestyle and pay less importance to physical activity one simple
example is using vehicles to cover short distance instead of walking. Obesity
is also noticed amongst children who spend much time on studies and not
participating in school games etc.
The Solution: Keep active wherever possible, instead of taking
your car to the store try and walk it, wherever possible take the elevator
instead of the stairs. Try and take a short walk post major meals aiming for
about 1000 steps to increase your activity levels.
4.
Stress: Food is one of the many stimulants of endorphin (feel
good) neurotransmitter. Release of endorphin hormone encourages you to crave
for more food than the body’s daily requirement. Due to which stress leads to
excess calorie intake.
The Solution: You could try breathing exercises, seated yoga, sip relaxing teas such as chamomile, lavender or ashwagandha or even a glass of milk with cinnamon powder.
Conclusion:
We have to
accept and is a proven fact that obesity is caused due to lifestyle
modification and wrong eating habits. Correcting our eating habits, regular
exercise, sleep and maintaining food discipline, sufficient consumption of
water and following a balanced diet will help in getting rid of the word
“OBESITY”
Inputs by: Sunidhi
Vernekar
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