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What if I told you you don’t need to starve and spend hours at a gym for obesity prevention anymore? No, I’m not joking… It’s true!
The ‘magic bullet’ you may have been waiting for to defeat the enemy we call obesity might be hiding in your kitchen. Astonished? Surprisingly, most individuals never know how their weight and health status may improve significantly, even with minor diet adjustments.
The foods you consume daily and ignore can be your most potent weapon in the fight against obesity or your biggest problem. I’ve seen it firsthand. The nice thing is that it’s never too late to make the right food choices and kick those bad habits.
Therefore, let’s consider how simple it is to avoid obesity and lead a healthy life with a few modifications. It can be as simple as joining obesity programs.
What is Obesity?
Body fat is not a disease, but excessive body fat can make you prone to disorders that can affect your body in the long run. Here are ways obesity can affect our bodies:
- Metabolic changes in the body can make people obese. This can make them suffer from diseases such as Type 2 Diabetes, cardiovascular disorders, fatty liver disease, kidney disease, and even gallstones.
- The direct effect of obesity can make it challenging for a person to breathe, ultimately affecting their musculoskeletal system. This makes people have asthma, sleep apnea, obesity hypoventilation syndrome, osteoarthritis, back pain, and even gout.
- The indirect effect of obesity can show adverse effects on memory and cognition, resulting in Alzheimer’s disease and dementia, female infertility, pregnancy complications, depression, mood swings, and even cancer of the pancreas, breasts, uterine, and ovarian.
So, what causes obesity?
There is a list of foods that increase calorie consumption, resulting in obesity in one’s body.
The major ones include:
- Fast food
- Any food that contains sugar
- Processed foods and sugary beverages
- Hormonal changes,
- Certain types of medications and
- Lifestyle and stress.
The best way to treat obesity is by:
- Making necessary dietary changes (I have explained some recipes for this below)
- Regular exercise routine
- Joining behavioral therapies like support groups
- Medications (if the obesity is connected to a particular disease like Type 2 diabetes)
Looking for a way to fight obesity? I suggest three healthy, delicious recipes to transform your life.
Three Healthy Recipes to Help You Fight Obesity
1. Vegetable Stir-Fry with Quinoa
Ingredients:
- Cooked quinoa – 1 cup
- Bell peppers – 1 cup
- Carrots – 1 cup
- Broccoli – 1 cup
- Olive oil – 1 teaspoon
- Garlic (minced) – one clove
- Soy sauce – 1 tbsp
- Lemon – ½ teaspoon
- Salt and pepper: According to the taste
Instructions:
- Add olive oil and sauté the garlic in a pan until it becomes brown.
- Next, stir in the mixed vegetables with salt and pepper and simmer for 5-7 minutes or until the vegetables are soft.
- Put the cooked quinoa into the skillet and add the soy sauce.
The best part is that this recipe provides an excellent ratio of fiber and protein, which will, in effect, make a person feel full and not prone to obesity. Depending on when one gets hungry, it is very convenient as a fast meal during the day or evening.
2. Oats and Fruit Smoothie Bowl
Ingredients:
- Rolled oats – ½ Cup
- Almond milk – 1 Cup
- Banana – 1
- A mixed berry – ½ Cup
- Chia seeds – 1 tbsp
- Honey – 1 tsp
Instructions:
- Take rolled oats, add almond milk, and mashed banana.
- Put it into a bowl, add mixed berries and chia seeds, and then add a teaspoon of honey.
The oats provide good fibrous content, and the fruits have natural fruit sugars without adding refined sugar in preparation. This makes for an ideal choice for obesity prevention because the natural stress-busting remedies help to reduce food intake.
3. Moong Dal Salad / Kosambari
Ingredients:
- Soaked Moong Dal – 1 Cup
- Cucumber (diced) – 1
- Tomato (diced) – 1
- Onion Chopped finely – 1
- Lemon Juice – 1 Tbsp
- Season with salt and pepper to taste
- Fresh coriander leaves for garnishing
Instructions:
- Rinse this soaked moong dal and mix it with cucumber, tomato, and onion in a bowl.
- Then pour lemon juice on it, and season with salt and pepper.
- Garnish with fresh coriander leaves.
Kosambari, or moong dal salad, is one of the most popular South Indian salads, primarily found in Karnataka. This salad is low in fat and rich in proteins, making it suitable for any ‘no fat’ diet for obesity reduction.
My Top Recommendations for Food That Prevent Obesity
I am well aware of how tempting fried snacks can be. However, replacing conventional pakoras with healthy snacks like steamed idlis or dhoklas will provide the same gratifying feeling to your stomach, albeit in a healthy way.
Eat Whole Grain Foods Rather than Refined Ones
Bajra, jowar, and ragi taste good and are also high in fiber, making you feel full for longer. Replace white rice and refined flour with these Indian foods.
Add More Fiber-Rich Vegetables
Including vegetables such as spinach, methi, and okra can result in healthy meals. Although these foods are composed of fiber, they help you feel full and supply the body with nutrients.
Avoid Processed Snacks
Avoid eating processed snacks like chips, cookies, and crackers. These contain high unfavorable fats and low nutritional density, making you fat.
Embrace Protein-Packed Pulses
Rajma, Chana, and moong dal are your best friends in avoiding obesity. They make you feel full and healthy and can be used in meal preparation in India for several purposes.
Limit Sugary Treats
Laddoos and jalebis are tempting, and I understand that very well. However, avoiding desserts and eating fruits like papaya and guava will be more appropriate for weight control. I strictly recommend you avoid drinking tea, energy drinks, and Coke as they contain too many calories that can make you obese.
Hydrate with Herbal Teas
I suggest avoiding sugar-rich beverages like soft drinks and replacing them with herbal teas like ginger tea or tulsi. This will enhance your metabolic rate and help you overcome obesity.
Final Thoughts
When it comes to obesity and its prevention, it is all about balancing your food habits. Eating the right amount of food your body can digest will help you reduce unhealthy fat levels.
Minimalistic changes in your lifestyle and dietary habits can help you overcome obesity in a matter of time. By replacing unhealthy ingredients with healthy ones in your diet, you will get fit as a fiddle quickly.
The long-term effects will invariably reveal enhancement and general improvement of physiological health. Reading the blog so far shows that you understand and persevere hard to overcome obesity.
Remember, fighting obesity is not a struggle of starvation; instead, it is the battle of feeding the body appropriately.
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