Don’t want to get fatter as you get older? Stay away from obesity and develop these 18 basic living habits

Improve your diet to get rid of obesity

As mentioned earlier, most obesity is the result of bad lifestyle habits, such as eating too much and exercising too little. Therefore, this section discusses some basic ideas on how to overcome obesity by targeting its causes, covering both diet and exercise (also refer to Chapter 4). The biggest cause of obesity is poor eating habits. To be more specific, it means always consuming excess calories.

Everyone needs calories (food intake) every day to maintain life and vitality. As we have already mentioned, the amount of calories we need each day varies from person to person. People who are diagnosed as "obese" through health checks, as well as those who are on the verge of obesity, need to comprehensively review their diet and lifestyle that has been "consuming too many calories" from the past to the present. Only by understanding and grasping the improper aspects of your diet in detail can you prescribe the right remedy to improve it.

Consistently eating a reasonable amount of food can help you fight obesity

Most people become obese because they "unconsciously eat too much food but rarely exercise." The flip side of consuming a large, rich diet is that you may not be able to consume 100% of the calories you consume.

When the calories consumed exceed the body's needs, the excess calories will be converted into triglycerides (neutral fat) and stored in the body bit by bit. As long as this state is not eliminated one day, weight loss will not be successful.

In fact, the solution to the problem of obesity is very simple. Just control the daily food intake within a reasonable range. Specific practices include eating three meals a day on time and in fixed quantities, choosing a low-calorie, diversified, nutritionally balanced diet, not eating too fast, not doing other things while eating, and not combining two or three meals into one meal.

Give up snacks that are not included in the diet plan, avoid excessive intake of alcohol and fruits, and do not eat three hours before going to bed. As long as you achieve these key points, losing weight is half the battle.

We can reduce calorie intake by starting with the cooking method, with the main focus being on preventing excessive fat intake. In view of this, we can use fluorine-treated frying pans or woks for healthy cooking, because this type of kitchen utensils can reduce the use of oil or even eliminate the need for oil when frying, boiling, stir-frying.

When grilling fish, meat, or hamburgers, it is better to place the ingredients on a grid so that the fat can drip off. This can effectively reduce the calories. Avoid frying or stir-frying food. It is recommended that you use steaming, boiling and other cooking methods that do not require the use of oil when preparing meals.

Combined with aerobic exercise, the weight loss effect can be doubled

In addition to improving diet and lifestyle, establishing proper exercise habits is also an indispensable part of fighting obesity. Improving your diet and lifestyle can eliminate body fat that accumulates in the body. However, when you lose weight, your muscle mass will also decrease, and your muscles will become weak. People usually have a stereotype about exercise, and always think that exercise is to burn calories. In fact, maintaining muscle mass, increasing and strengthening muscles are the main purposes of exercise.

Among many types of exercise, aerobic exercise with a lower intensity and that can last for a longer period of time is most recommended. Aerobic exercise has the effect of burning fat but does not have the side effect of reducing muscle. Walking, jogging, swimming, etc. are all aerobic exercises. We should actively develop the habit of exercising for thirty minutes every day. In addition to exercise and diet, we should also avoid overwork and pay attention to relieving stress in time, which will help us get rid of the trouble of obesity.

9 lifestyle habits to avoid obesity

① Establish proper exercise habits and balanced nutrition.

②Exercise your body regularly in your daily life.

③Don’t use public transportation if you can reach the destination on foot.

④ Make good use of health and sports equipment.

⑤During holidays, you should engage in outdoor activities and do some exercise instead of staying at home doing nothing.

⑥ Use a scale to confirm and record your weight loss results.

⑦ Don’t overwork.

⑧Find ways to relieve stress.

⑨Don’t try cheap weight loss methods easily.

This article is from the book "The Latest Therapy for Complete Cholesterol Control" by New Naturalism