Obesity is sadly a phenomenon which is rapidly on the rise, even in developing countries, as their economies grow. At the same time, with proper diet management, obesity can easily be kept at bay. Below we enlist some dietary tips, tricks and techniques that have proven to be very useful if you are on a weight loss medication and keeping obesity in check.
Maximize intake of fresh fruits and vegetables
The fresher fruits and vegetables you consume, the leaner and healthy you are likely to be. Remember that these fresh fruits and vegetables, especially when consumed in their natural form, maximize your intake of nutrients and fibre, vital to the system. Moreover, as you maximize your intake of these foods, you are likely to have less and less craving for foods that might lead to excess body weight, such as ones that are high on carbs or contain excess oil, and so on.
Switch to whole grain foods
Instead of foods made from refined flour (or its likes), try and switch to whole grain foods such as whole wheat or barley. Even when it comes to rice, switching to brown rice instead of regular white rice can make a difference. In both these instances, like the fresh fruits and vegetables instance mentioned above, whole grain foods contain much needed fibre which of course is very good for the system.
Minimize fatty foods
This might seem like a no-brainer yet does merit being mentioned here – minimize your intake of fatty foods. A special note in this context would be that there are a lot of foods we don’t even realize are fatty whereby we end up consuming them nonchalantly; even your regular cups of coffee can add to your waistline if you ingest them with reasonable quantities of sugar. Carbonated drinks like cola or chocolate are also fattening for the same reason (the amount of sugar in them).
Increase nuts in your diet
Nuts like walnuts and almonds among others contain a variety of different nutrients very good for the system. They contribute towards keeping weight in check as well, so make sure to include them in your diet if you haven’t already, or increase their intake if you do so already but in small quantities.
Besides direct dietary activity, some other initiatives include:
Space out your meals
A basic but very useful tip when it comes to keeping obesity at bay is to space meals out. We say this because a lot of folks out there end up consuming too much food within short spans of time; the body is not able to digest this excess food properly, which then ends up as body fat.
Regular physical activity
Don’t get intimidated! It is not like each one of us needs to regularly undergo rigorous physical exercise. But at the same time, you do need to ensure that you get at least some degree of physical activity. We especially mention this because in today’s fast paced world, a lot of people simply don’t seem to have the opportunity to take out time separately for exercising. Under such circumstances, you can simply make the most of the circumstances, such as:
- Taking the stairs instead of the lift, at your workplace
- Pacing up and down, maybe just within your room, while at home
- Taking regular breaks from long computer sessions, even a casual stroll or stretch makes a difference
Together these dietary measures will help prevent obesity in the long run.