With the changing lifestyles in modern times, where our lifestyles have changed, so have our diets and habits, and some issues have arisen in which “obesity” has been a significant topic for many years. Like some other countries in the world, Pakistan has one in four people suffering from obesity, which leads to diseases such as heart disease, diabetes, high blood pressure, and high blood pressure. Therefore, in order to avoid this and enjoy the blessings of better health, it is important that we change the habits that make us obese, along with the consumption of healthy food.
Many people skip breakfast in a hurry to go to school, college, or office and some do not even consider it necessary. In fact, skipping breakfast is extremely harmful to your body and mind. Because whatever you eat the rest of the day after skipping breakfast. They become excess food for the body due to slow metabolism. According to the American Journal of Epidemiology, those who do not eat breakfast are 4.5 times more likely to become obese. Therefore, in order to maintain proper metabolism, it is important that you consume a small amount of nutritious food at regular intervals.
Many people become accustomed to eating fast. This habit is also unsuitable for good health. According to the University of Rhode Island, people who chew gently eat food. They consume one-third more food than fast eaters. It takes about 20 minutes to get the message of satiety to the brain so you should finish the meal in at least 20 minutes instead of 5 minutes, and chew a morsel at least 20 times.
3: Food in large bites:
Chewing food in small bites makes the meal enjoyable, and takes longer, which also satisfies your appetite. According to the American Journal of Clinical Nutrition, people who eat large bites. They get 52% more calories in small bites than long chewers.
4: Using a TV or mobile phone while eating:
The majority of telecom or mobile phone users pay less attention to anything else, including food. Researchers at the University of Birmingham say that people who are not focused on food. They ate 5 to 10 times more snacks than those who ate carefully. Even most of them did not remember what they ate.
5: Low-fat diet use:
Low-fat foods labeled Low-fat food or Fat-free. Such a diet seems appropriate to you because of the low calories. But it actually converts fat into starch or other chemicals, which are more harmful than fat. Such food is digested quickly, and hunger also takes place quickly, which makes you eat more or more frequently.
6: Making friends with obese people:
According to research in The New England Journal of Medicine, if your friend or spouse is a glutton. So your chances of obesity will increase by 57%. This does not mean that you should not associate or be friends with fat friends. Instead of eating out with them, arrange sports or leisure programs, which will make you enjoy their company more. And their calories will be used instead of being stored in the body to reduce their obesity.
7: Frequent use of junk food and beverages:
Excessive consumption of junk food and beverages such as coke can also lead to weight gain and obesity. Low consumption of fruits and vegetables makes the diet unbalanced. Therefore, to avoid obesity and good health, it is important to have all the necessary ingredients in the diet in adequate amounts. Checking your weight from time to time and paying a little attention to diet, light exercise, walking, and eating on an empty stomach can help you protect against diseases such as obesity.