Obese are at high risk for diabetes, cancer, heart diseases and stroke:

What can you do to cure obesity?

The only cure for obesity is weight loss.



Obesity is an epidemic that is on a rise. Being obese can put you at risk for many health disorders like diabetes, heart diseases, cancer and stroke. Losing weight gradually can not only help to improve your physical appearance but also help to reduce your risk for many other life threatening diseases.



To lose weight a proper balance of diet and exercise should be followed. The following tips listed below will help you to lose weight –

1. Never skip your meals to lose weight, have meals at your regular timings to avoid periods of starving. But what you have in these meals is of importance.
   
   
   
   
2. Focus on unprocessed cereals and grains and fresh fruits and vegetables for your complex carbohydrates in the diet. Avoid consuming simple sugars and processed or refined foods as they have minimal of other nutrients and provide empty calories.
3. For proteins you can include nuts, beans, sprouts, pulses, egg whites, fish, fat free dairy products, de-skinned poultry and lean cuts of meat in moderation. You can also derive proteins from other foods like organ meats (liver, kidney, brain), shell fish and full fat poultry/meat, but these foods are also high in fats and cholesterol so should be avoided as far as possible.
4.  Fat provides more than double calories when compared to proteins and carbohydrates so is responsible the most of the weight gain. Proteins and carbohydrates provide 4 calories per gram and fats provide 9 calories per gram.
5. Preferably start your main meals with a bowl full of raw fresh vegetable salads. This way you will not only learn to incorporate enough vegetables in your diet but also fill your tummy to some extend and thus avoid binging in the subsequent meal. But keep in mind not to add any fatty dressings like mayonnaise to your salads; instead choose healthy options like salt, pepper, lemon juice or vinegar to make them palatable.
6. Water is the most important element which should not be ignored.
   
   
   
   Have a lot of water everyday. Drinking a glass of water half an hour before eating your main meals will also help to avoid overeating.
7. Increase your physical activity, avoid a sedentary lifestyle and involve yourself in various activities like swimming, running, jogging, skipping, cycling or playing games. A simple brisk walk for 30-50 minutes daily can also be helpful when done on regular basis. If you have a health problem like back pain or any form of arthritis or heart disease which restricts physical activity then consult a specialist before starting any exercise regime.