DID YOU KNOW ???
Study says India is home to second highest number of young people who have excess weight. Facts and reasons behind the rapid rise of obesity. By 2025, India will have over 17 million obese children and stand second among 184 countries where the number of obese children are concerned, according to a study.
Globally, over two billion children and adults suffer from health problems related to being overweight or obese, and an increasing percentage of people die from these health conditions, researchers said.
Of the four million deaths attributed to excess body weight in 2015, nearly 40 percent occurred among people whose body mass index (BMI) fell below the threshold considered "obese".
Key facts (As per WHO)
What are common health consequences of overweight and obesity?
Raised BMI is a major risk factor for noncommunicable diseases such as:
The risk for these noncommunicable diseases increases, with increases in BMI.
Childhood obesity is associated with a higher chance of obesity, increased future risks, obese children experience breathing difficulties, increased risk of fractures, hypertension, early markers of cardiovascular disease, insulin resistance and psychological effects.
THE MAIN CAUSE...
The fundamental cause of obesity and overweight is an energy imbalance between calories consumed and calories expended. Globally, there has been:
The main silent culprit is sugar which has maximum contribution to your total calorie intake.
Increased calorie intake
An increased intake of energy-dense foods that are high in fat and sugars. Usually we focus more on Fats but the real game spoiler is Sugar which add to calories substantially without us even noticing them.
Wrong eating habits
This is one of the major causes of obesity. Obesity never develops overnight; it progresses from poor diet. And wrong eating habits from the childhood also make people obese.
Consumption of junk food
Globally, as people tend to eat out more often, the consumption of junk food is among key causes of obesity. During childhood, children fed junk food will find it hard to develop good eating habits.
Less physical activity
Lack of physical activity aided by technology boom is making us physically inactive and leading to people becoming obese.
Lack of awareness
A major section of population still lacks basic knowledge about right nutrition, which is again among major causes of obesity.
What are common health consequences of overweight and obesity?
Raised BMI is a major risk factor for noncommunicable diseases such as:
The risk for these noncommunicable diseases increases, with increases in BMI.Childhood obesity is associated with a higher chance of obesity, increased future risks, obese children experience breathing difficulties, increased risk of fractures, hypertension, early markers of cardiovascular disease, insulin resistance and psychological effects.
HOW CAN OVERWEIGHT AND OBESITY BE REDUCED?
Check your daily Calorie requirement
Depending on your height, weight and your activity level calculate your resting energy expenditure through any online sites. Try and note down your daily calorie intake. It is important you calculate your daily calorie intake precisely as if you cant have clear picture of your intake and expenditure, you can not identify your access intake.
Reduce Calorie Intake
Ensure that your Daily calorie intake in at least 20% less than your daily calorie requirement. So, if you reduce your input and increase your expenditure, the extra energy needed by body will be used from stored energy in your body. We have enlisted some suggestions for you to reduce your daily calories intake. Remember to keep a track of your daily calorie intake daily. You can use any of many mobile apps for this purpose.
Burn additional 100 to 150 calories daily by adding some physical activity in your daily routine like walking, light exercise, cardio, yoga, climbing stairs or just trying to more walking at your workplace. Try and achieve 7,000 to 10,000 steps daily and track it by pedometers or your mobile apps.
TWENTY SUGGESTIONS TO HELP YOU REDUCE YOUR WEIGHT WITHOUT COMPROMISING ON TASTE BUDS
1. Replace your regular sugar with Divine Leaves Stevia sweetener powder
Eating a lot of added sugar is linked with some of the world’s leading diseases, including heart disease, type 2 diabetes and cancer. On average, Americans eat about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it. Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product actually contains. Minimizing your intake of added sugar is a great way to improve your diet. You don’t have to compromise on your taste if you love sugar… just replace it with Zero Calorie 100% Natural Divine Leaves Stevia sweetener and enjoy your sweet Tea, Coffee, Drinks and Desserts without adding any calorie to your diet.
2. Drink Black Coffee/Green Tea/Black Tea sweetened with Divine Leaves Stevia Powder or Divine Leaves Stevia Dry or Crushed Leaves
Black coffee is very weight loss friendly, since it can make you feel full but contains almost no calories. The caffeine also energises your body but remember not to overdo it. Adding sweetness to your Black Coffee/Green Tea / Black Tea with Stevia Dry Leaves is a excellent way to reduce your sugar intake without adding calories to your diet.
3. Replace unhealthy drinks with healthy drinks
Most of Liquid drinks like sugary soft drinks, fruit juices, chocolate milk and energy drinks contain high quantity of added sugar and lots of unwanted calories. Drinking Unhealthy drinks is major reason for weight gain. Replace these unhealthy drinks with healthy drinks like Divine Leaves sweetened Nimbu Paani & Lassi, Salted Shikanji, Salted Lassi, Coconut Water, Fresh Juice (without added sugar), Kanji, Aaam Pana, Pudina Zeera water etc.
4. Drink Divine Leaves Stevia enriched Green Tea/Herbal Tea
Antioxidants are beneficial for overall health of body Green tea is a rich natural source of antioxidants. Green tea with DIVINE Leaves Dry Stevia Leaves has huge role in increasing energy expenditure and increasing fat burning specially visceral fat (fat accumulated around the belly)
5. Try Keto Diet with Divine Leaves Keto Pro+
The ketogenic diet is a very low carb, high fat/protein diet that shares many similarities with the Atkins and low carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat/protein. This reduction in carbs puts your body into a metabolic state called ketosis. Divine Leaves Keto pluscontains zero carbohydrates (carbs) and zero calories so Divine Leaves Keto Plus is your ideal friend which is a replacement of Sugar… the most energy rich carbohydrate in your diet. It adds the much needed sweetness your meals without adding any carbs and calories.
6. Change your Diet to Protein Rich Diet
As per several research By replacing carbs and fat with protein, you reducethe hunger hormone and boost several satiety hormones. This leads to a major reduction in hunger and is the main reason protein helps you lose weight. It can make you eat fewer calories automatically. Some studies also indicate that protein intake increase metabolism substantially. Try and include more all beans, lentils, chickpeas, split peas, tofu, milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese), almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds, lean meats, poultry and sea food.
7. Avoid Processed Foods
Processed foods silent killers. They are not only addictive but also most of processed foods are high in added sugars, added fats and calories. Eating processed food leads to unintentional substantial increase in calorie intake. Avoiding processed food shall reduce your calorie intake substantially.
8. Replace your unhealthy snacks with healthy snacks
If you like munching you need to pay attention on what you munch. Unhealthy snacks (Fried, Fat rich) snacks can increase your calorie intake drastically and you will not even notice or count the calorie intake from unhealthy munching while calculating your daily calories. Replace your unhealthy snacks with healthy snacks like Bhelpuri, Corn, Sprouts, Fruits, Dried Fruits Snacks, Nuts, Dry Fruits, Whole wheat biscuits, Murmure Chana (Puffed rice and chana), Chivda, Poha, Gur Chana, Oats, Beaten Moong, Roasted Makhana etc.
9. Drink Plenty of water
Drink lots and lots of water. The more you are hydrated more energetic you will feel. Water is a natural appetite suppressant so drinking water 30 minutes before meal reduce your food intake naturally leading to reduction in weight. As per studies drinking 500ml of water can increase the calorie burning by 2-3% and when you want to reduce your weight, everything counts. Also water is necessary ingredient for fat burning (Lipolysis) so more you are hydrated better will be fat burning.
Very few people know that less water in body means more fatigue .If you are exercising and burning calories you need to drink more water so you muscles don’t fatigue quickly as more fatigue can also lead to muscular injury or severe cramps.
10. Avoid Refined Carbohydrates
Try and maximize use of carbohydrates with fibre and avoid Refined carbs. Replacing Naan with Atta Tandoori roti when having a party in restaurant. This small change will make a lot of difference. As in refined carbs most of their beneficial nutrients and fibre are removed the refining process leaves nothing but easily digested carbs, which can increase the risk of overeating and disease. The main dietary sources of refined carbs are white flour (Maida), white bread, white rice, pasta, desserts made from Maida (White Flour).
11. Intermittently Fasting – The New Mantra
Fasting has been an ancient ritual of many religious beliefs. Intermittent fasting is modern way of fasting with an eating pattern that rotates between fasting and eating. There are many formats used for intermittent fasting like :-
a. The 16/8 method or popularly known as Leangains protocol involves fasting every day for 14–16 hours and restricting your daily eating window to 8–10 hours in which you can fix your 2 to 3 meals as needed.
b. The second way is 5:2 fasting plan where you eat normally for 5 days in week and restrict yourself for 2 days to just 500 to 600 calories a day.
c. Eat stop Eat is the third type where you fast for 24 hours twice a week at interval of 2-3 days.
d. Alternate day fasting involves fasting on alternative day while eating normal diet every day.
e. Warrior fasting involves one heavy meal at night and rest of day only fruits and raw vegetables.
f. Meal Skipping is another way of intermittent fasting when you skip meals randomly as per your connivence.
12. Fruits and Vegetables – your best friends
Adding more and more of Fruits and Green Vegetables help you in reducing your weight drastically. Fruits and Vegetables are rich source if fibres and gives you a feeling of fullness without adding calories to your diet. Fruits which are sweet can also be consumed in limited quantity as they contain fruit fructose which has low Glycaemic Index and does not increase blood sugar instantly. This is good sugar.
13. Change your eating habits
Small changes in your eating habits can make all the difference. Try and make these small changes :-
a. Take small bites while eating.
b. Chew properly
c. Use small plates and take small portions.
d. Avoid taking more portion in one go… break it up into multiple small meals.
e. Satisfy your taste buds with more tasty potions in end to give you satisfaction.
14. Keep Track of Calorie Intake
It is very important to keep a track of your calorie intake. Use mobile apps to keep a track of your daily calories intake by adding all food intake through out the day. Most important… be truthful while entering details and remember to include your Tea, Coffee, Drink, Snacks and occasional munching.
15. No harm in having tasty & Spicy food
Try and change the food taste as per your liking as it shall reduce urge to eat and increase eating satisfaction so your diet plan shall last long. Adding little quantity of Chili peppers and jalapenos (containing a compound called capsaicin) can increase fat burning.
16. Sleep well
Try and get enough sleep and rest Getting enough sleep is incredibly important for weight loss, as well as to prevent future weight gain. Studies have shown that sleep-deprived people are up to 55% more likely to become obese, compared to those who get enough sleep. This number is even higher for children. This is partly because sleep deprivation disrupts the daily fluctuations in appetite hormones, leading to poor appetite regulation.
17. Brush Your Teeth After every Meals
Brushing your teeth after every meal gives your eating a full stop physiologically. This shall help to reduce urge to eat again.
18. Avoid Overeating
Most of times we feel a overpowering urge to eat certain foods like desserts, junkfood due to eating addiction. This is a major cause of overeating for many people. Tell yourself your objective when you feel that urge. Try and take a small portion to taste and satisfy your urge. Sometime playing games with your urge can be very helpful.
19. Focus while you eating
Most of times we indulge in other activities while eating like seeing TV, Mobile or even chatting. This distracts your mind from eating and you do not feel the fullness until it is too late and you end up overeating. Try and focus on the food you are eating and appreciate and enjoy the taste of food you are eating. It shall give you more satisfaction with less intake.
20. Keep a long term Goal
Most of Weight reducing efforts fail due to inconsistency. Try and change your lifestyle and eating habits for a long term health benefit. If you Diet hard and loose a lot of weight in less time… it is not winning as you will again gain the lost weight and even add more after dieting. If you change your lifestyle as per above points the weight issue will be taken care for ever.