Obesity is the most common problem all over the world. More than one-third of the world’s populations are suffering from this problem. The number of obese people in the world total is approximately 2.1 billion. There are numerous health risks, including higher risks of diabetes, heart disease, fatty liver disease, kidney disease, and even certain types of cancer and over 3 million people each year die from obesity. The worldwide obesity rate has tripled since 1975 and there is only one reason that is bad food habits.
Every day, obese people have lots of questions about – what to eat, how much to eat, when to eat, and how much physical activity you need to be healthy? There are lots of myths but the fact is different. The below information may help you make changes in your daily eating and physical activity habits so that you improve and maintain your healthy life.
1. Myth: You should avoid all fat foods if you’re trying to be healthy or want to lose weight.
Fact: You do not have to avoid all fat foods as fat provides essential nutrients and should be an important part of a healthy eating plan. Because fats have more calories per gram than protein or carbohydrates, you need to limit fats to avoid extra calories. You can eat small amounts of food with healthy fats, such as avocados, olives, or nuts. You can also use a low fat version of cheese & milk and olive oil instead of butter in cooking. You can consume less than 10 percent of your daily calories from saturated fats and try to cut back on solid-fat foods.
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2. Myth: Do not use Dairy products as Dairy products are fattening and unhealthy.
Fact: Dairy products are an important food group as they are rich in vitamin D which helps to build muscles and strengthen bones. You can use fat-free or low-fat dairy products such as milk, yogurt and cheese that have low calories. If you can’t digest lactose, the sugar found in dairy products, choose fortified soy products, lactose-free or low-lactose dairy products, or other foods and beverages with calcium and vitamin D. You can get calcium from soy-based beverages or tofu made with calcium sulfate, canned salmon, or dark leafy greens such as collards or kale and vitamin D from cereals or soy-based beverages.
3. Myth: You cannot take grain products such as bread, pasta, & rice that are fattening. You should avoid them when trying to lose weight.
Fact: No, grains themselves aren’t necessarily fattening or unhealthy. The whole grains are healthier and better than refined-grain products and may help you feel fuller. Examples of whole grains include brown rice and whole-wheat bread, cereal, and pasta. Whole grains provide iron, fiber, and other important nutrients. At least half of the grains you eat should be whole grains. Try to replace refined or white bread with whole-wheat bread, refined pasta with whole-wheat pasta and white rice with brown rice.
4. Myth: Choosing foods that are gluten-free will help you eat healthier.
Fact: Gluten-free foods are healthier if you have celiac disease. Gluten is a protein found in wheat, barley, and rye grains. A gluten-free diet is not a weight-loss diet and is not intended to help you lose weight.
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5. Myth: Vegetarian foods will help you lose weight and be healthier.
Fact: A study shows that a healthy vegetarian eating plan may be linked to lower levels of obesity, lower blood pressure, and a reduced risk of heart disease. Eating small amounts of lean meats can also be part of a healthy plan to lose or maintain weight. Some vegetarians may make food choices that could lead to weight gains, such as eating a lot of food high in sugar, fats, and calories.
6. Myth: Physical activity only counts if you do it for long periods of time.
Fact: No, it is not correct; you don’t need to be active for long periods. A study shows that you can spend 2 hours & 30 minutes of moderate-intensity physical activity each week. An example of moderate-intensity activity is brisk walking. You can spread these sessions out over the week and even do short, 10-minute spurts of activity 3 times a day on 5 or more days a week. While at work, take a 10-minute walking break, use stairs instead of an elevator, get off the bus one stop early or meet a friend for a walk instead of a meal. All these small activities will definitely help you.
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7. Myth: Lifting weights is not a good way to improve your health or lose weight because it will make you “bulk up.”
Fact: Lifting weights or doing other activities 2 or 3 days a week that may help you build strong muscles, such as push-ups and some types of yoga, will not bulk you up. Only intense strength training, along with certain genes, can build large muscles. Like other kinds of physical activity, muscle-strengthening activities will help improve your health and also may help you control your weight by increasing the amount of energy-burning muscle.
Food and beverages provide the energy and nutrients you need to improve health, manage the disease, and reduce the risk of disease. Always remember, to reduce your diet and doing excessive exercise, cannot reduce your weight and might be you will catch some other problems. A healthy diet and a disciplined life can lead you to your goal.