Weight loss diet tips for obese people: 10 healthy ways to lose belly fat and combat obesity
Weight loss diet plan for obese people  |  Photo Credit: Thinkstock
New Delhi: Planning and maintaining a healthy diet for weight loss is a vital part of treating obesity, a rising health crisis in many parts of the world. A study published in The New England Journal of Medicine showed that 2.2 billion children and adults worldwide were struggling with obesity. In India, obesity is emerging as a silent pandemic. The National Family Health Survey (NFHS) of 2016 showed that 20.7% of Indian women and 18.6% of Indian men in the age group of 15 to 49 are overweight. World Obesity Day, observed on 11 October each year, aims to guide and drive global efforts to avoid and treat obesity.
Obesity is identified as a medical condition marked by the accumulation of excessive body fat with adverse health effects. Obesity is often a result of unhealthy diet and eating habits, sedentary lifestyle. Being overweight or obese puts you at high risk of many health problems, such as heart disease and stroke, high blood pressure, diabetes, cancer, etc. Taking steps to lose weight can help you combat obesity and improve your overall health. This means making healthier lifestyle choices – such as eating a healthy and reduced calorie diet, daily exercise, etc. The good news is that even a modest weight can improve your health and prevent health risks related to obesity. Whether you’re fighting obesity or trying to lose that stubborn belly fat, these simple diet tips can help you lead a healthier, fitter life. Read – Navratri weight loss diet plan: Three healthy fasting tips to lose weight and avoid gaining belly fat
Healthy diet tips for weight loss and combating obesity
- Eat a wide variety of fresh fruits and vegetables by including different types and colours every day – they are low in calories but high in many essential nutrients like fibre, which can keep you feeling full for longer periods of time and aid in weight loss.
- Consume complex carbohydrates – they are found in vegetables, fruits, and whole grains, which are also good sources of vitamins, minerals, and fibre.
- Include whole grains, legumes or beans, nuts and seeds in your diet.
- Opt for lean meats and poultry, fish, eggs, which contain a good amount of protein that reduces your appetite and boosts metabolism. Read – Childhood obesity prevention: 9 tips to help your child achieve and maintain a healthy weight
- Choose mostly low-fat dairy products, such as milk, yoghurt, cheese and/or their alternatives (but reduced-fat milk is not suitable for children under 2 years)
- Avoid or limit intake of processed and junk foods that contain saturated fat, added salt, added sugars.
- Drink plenty of water throughout the day – replace high-calorie beverages with water and other healthier options.
- Always have breakfast – a healthy breakfast rich in protein can have a huge impact on your appetite and help you lose weight.
- Don’t forget to watch your portion sizes – you can do this by using smaller dishes at meals, serving the right portion amounts of food and not going back for seconds. Portion control is vital for weight management.
- Maintain a bedtime routine to get enough sleep each night and manage stress.
The bottom line is that combining a healthy and reduced-calorie diet with regular physical activity can improve your weight loss and chances of keeping weight off more than if you just diet.