Child hood Obesity
Obesity according to wikipedia is a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health, leading to reduced life expectancy or increased health problems, while Body mass index (BMI), is a measurement which compares weight and height. It defines people as overweight (pre-obese) when their BMI is between 25 kg/m2 and 30 kg/m2, and obese when it is greater than 30 kg/m2.The type of food we take in and our exercise rate determines our weight together with genetic factors. Today the numbers of children who are obese are on a high side because of the intake of mainly food rich in fats. This if not checkmated can lead to increased health problem and low life span. According to the National Center for Chronic Disease Prevention and Health Promotion Childhood obesity has more than tripled in the past 30 years. The prevalence of obesity among children aged 6 to 11 years increased from 6.5% in 1980 to 19.6% in 2008.while the prevalence rate of obesity among adolescents aged 12 to 19 years increased from 5.0% to 18.1%. The future therefore look bleak but this can be mitigated by the living a healthy life style. Some of which are listed below
1. Eat your meal more slowly
Eating meals more slowly, i.e. setting between 20-30 minutes for eating each meal. This is because eating your meals in a hurry blocks the body fullness hormones therefore leading to over heating. Whereas eating a meal more slowly triggers the body fullness hormones.
2. Sleep More
Sleeping for about 8hrs a day has been shown to reduce the propensity for obesity. This is because little sleep triggers the hormone responsible for hunger.
3. Eat whole grains
Eating whole grains such as guinea corn, millet, and sorghum can help us cut down on weight due to their high fibre content, which fills one easily with low calorie intake
4. If you must eat pizza eat low calorie pizza
Eat pizza with vegetable topping instead of meat. Because meat has a high fat content and more calories
5. Cut down on sugary drinks
Start replacing those sugary drinks in your fridge with water. You can decide to spice your drinks with mints if you can’t always take plain water
6. Limit alcohol intake
Alcohol has more calories per gram than carbohydrates and proteins. So replace that alcohol with low calorie non-alcoholic beverage. Alcohol as we all know also numb the brain making one to take in carelessly food you would normally limit.
7. Reduce your plate size
Dr Cornell’s Brian wansink found that people ate more and served more food when given a large dish. He also discovered that no one felt hungry or even noticed when tricks of the eyes removed about 200 calories off their daily intake.
So reduce that plate size today to lose weight.
8.Eat less meat/do away with it
Vegetarians weigh less than meet eaters. This is because legume-based foods are racked up with fibres which fill you up with fewer calories
9. Try the 80-20 rule
Eat till your 80% filled. These are what residents of Okinawa one of the healthiest people in the world with the best life expectancy practices.
10. Take green tea
Drinking green tea has been said to have the ability to increase the body calories burning engine. Therefore why not go for that cup of green tea today.
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