Obesity

Avoid high starchy foods and sugar (Carbohydrates):The recommended calorie intake for women and men are 2000 calories and 2500 calories respectively.

1 calorie = 4.184 kJ = 0.129598 g

Reduce the intake of sugars and starches, a source of carbohydrates.

The digestive system changes carbs into glucose (aka, sugar) to produce energy for body organs, cells, tissues. The starchy foods include potatoes, rice, bread, cereals, and pasta and should be limited to one-third of your total food intake.

Starches contain fibre, iron, calcium vitamin-B and are a good source of energy. So, in order to have a balanced diet starches also play a vital role.

Eat healthy foods: The meal should include protein, vegetables, fat on the daily basis routine.

Protein intake should be as follows:

56 to 91 g each day (for an average male)

46 to 75 g each day (for an average female)

The sources include meat (chicken, beef, pork, and lamb), eggs, fish, seafoods, and plant based proteins such as beans, tofu legumes etc.

Vegetables: Cauliflower, kale, spinach, cabbage, lettuce, Swiss chard, broccoli, cucumber

Fats: Olive oil, peanut oil, avocado oil.

Eat fruits and avoid fruit juice or sugary drinks.

Ample of sleep: Generally it is found that the conditions linked with insomnia may include diabetes, heart disease, asthma etc. So it’s very important to regulate your sleep properly and as per epidemiological studies, insufficient sleep is independently associated with a great risk of obesity.

Normal adult (18 years to 64 years) sleep hours range from 7 to 9 hours; while above 64 years the sleep hours range from 7 to 8 hours.

Exercise or be physically active: One of the best ways to reduce your weight is to be physically active:

like doing exercise

walking

jogging

swimming

playing sports etc