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4 Steps to Preventing Hereditary Obesity

Valentine Oliver — Wed, 02 Mar 2016 02:20:32 +0000

A person is said to be obese when their BMI (Body Mass Index) is greater than 30. Experts, after a lot of research, say many forms of obesity are associated with genes. These genes can be passed on from parent to offspring and can lead to what we call “Hereditary Obesity”.
You might be asking yourself “If it’s in my genes how can I prevent it?” the answer is; although different people inherit these “obesity genes” your environment and lifestyle also determines how and if most of these genes are expressed. This means that although most members of your family are obese, you can actually prevent yourself from getting obese.
Steps to preventing Hereditary Obesity include:-

1. Remember Heredity is Not Destiny

The first step towards success in anything is a positive attitude. The popular saying “if you believe it, you can do it” is actually true even in the prevention of Hereditary Obesity. The first step to preventing manifestation of hereditary Obesity is actually beginning to believe that you can prevent it because it’s a very realistic possibility.

2. Eat Healthy

Eating healthy is advisable for everyone but especially important for people predisposed to hereditary obesity. Experts say that some of the “obesity genes” get activated by fried foods. Therefore say goodbye to those unhealthy snacks and food and incorporate healthier foods like fruits, vegetables, steamed foods into your daily meals.

3. Exercise regularly

Exercising is an important step in preventing hereditary obesity because you want to make sure your body is in its best possible state at all times. Get involved in a regular exercise regimen. Let it be something you enjoy; swimming, dancing, running, brisk walks or any physical activity at all. This way, if for some reason you add some excess weight, beginning to lose it won’t be too much of a struggle.

4. Avoid Excessive Stress

Studies have shown that people predisposed to Obesity are prone to gaining weight in times of stress. This might be because they are also most likely to be stress eaters or because of some yet discovered underlying issue. Therefore, watching and controlling your stress levels is an important step in preventing the expression of Hereditary Obesity.

Conclusion

In conclusion, every time you climb that scale and it looks as though you are still adding weight excessively, don’t give up. Keep believing, keep exercising, keep eating healthy and keep working hard. Your body is beautiful and you alone can transport it into its best possible state.
Always remember, consistency is the key.

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How to Get Rid of Stress Caused by Obesity in Younger Women

admin — Tue, 01 Mar 2016 14:14:11 +0000

Being a young adult, in your prime, especially as a woman is stressful as is. But the added stress of obesity, is a recipe for emotional instability. Getting rid of this stress permanently is not easy but necessary for long term gain.
This article will be of great assistance in helping you deal with stress caused by obesity.

ACCEPTANCE

The first step is acceptance. Accepting where you are right now; loving your body as it is and really understanding that even after weight loss, the problems that existed before such as paying the bills, college fees and unsupportive parents will still be there. Your problems don’t exist simply because of your weight. They exist simply because they exist. Period!

DE-CLUTTER

If there are toxic personalities in your family, in your circle of friends, they must be eliminated. These are persons who tell you that your weight is fine and then make you feel bad when you wear a pair of skinny jeans, or that you were meant to be fat. These are drastic steps but they’re definitely necessary. You don’t necessarily need to malice anyone. Some people might just need a talking to and the others wouldn’t even listen to you. So you make decision for yourself.

ADVICE

Follow any safe and reasonable diet and workout regimen but if you have already lost weight and are suffering from the stress of all that ”missing” excess, then listen up.

MIND GAMES

There are days when your mind will try playing tricks on you. You’ll find yourself suddenly pulling back after reaching for that form-fitted bandage dress. ”Aren’t you a size 18?”. In times like these, it is perfectly okay to look into the mirror to remind your mind of what has taken place.

DO YOU LIKE ME?

Like most women, you like attracting the opposite sex and might think that now you are slim that somehow guys will just fall at your feet.
WRONG! Men respond to confidence and not necessarily the facade. Your self confidence can make a man like your body just the way it is, depending on how you carry yourself. So give yourself some time before getting on the dating scene. Learn to be confident. Learn to be okay with who you are as a person and don’t define yourself by your relationship status. Doing that will only make you more depressed.
You might have excess skin depending on how much weight you’ve lost and this might be another source of your stress and unease. Elective surgery is the best option for getting rid of the excess skin but that too comes with it’s own set of issues.

CONCLUSION

Stress is not something that you should be comfortable about because, it comes along with a lot of other issues. So you need to take drastic measures once you start noticing stress creeping in. Seek for professional help if possible.
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At the end of the day, do what is best for you and only you. In times like this, the most selfish the better. Good luck!

5 Bad Habits That Lead To Weight Gain

Valentine Oliver — Thu, 07 Jan 2016 08:00:12 +0000

Old habits die hard but are not totally impossible to break. Some of the habits we have today, affect us in ways that we don’t even know. One of the ways these habits affect our health negatively is by adding to our weight, thereby leading to obesity.
Sometimes people trying to lose weight find it really hard and frustrating. This is because they still haven’t dropped some of these old habits.

The first and most important step to take in order to deal with these habits is recognition. You can’t really fight hard enough, when you don’t know what you’re fighting. When we recognize the bad habits that are causing us to add unnecessary weight, we’re empowered and then it’s easier for us to break them. Here are 5 habits that can be a hindrance to our weight loss.

1. Taking excess alcohol, especially on an empty stomach.

Alcohol has a lot of negative effects on your health of which weight gain is of no exception. Alcohol doesn’t only add extra unwanted calories to your body, but also causes you to make poor eating choices, which in turn leads to consuming too much calories, thereby leading to weight gain.
Though it might not be easy to stop drinking entirely, one of the easy ways to stop it from leading to weight gain is by making sure your stomach is full before you indulge in drinking. It’ll reduce your desire to drink much and also reduce the probability of your going for more food after drinking.

2. Skipping meals

Some people skip meals due to the nature of their jobs or because they want to wait till they feel hungry before getting something to eat. One of the best ways to avoid over-eating is by not getting hungry at all. So avoid skipping meals or waiting till you’re hungry because it often leads to over-eating.

3. Inadequate sleeping time

Most people are ignorant of the amount of sleeping time they get daily. Our body is typically designed to have about 7-8 hours of sleep daily, and if this is compromised, it can lead to effects such as high cholesterol levels. Not having adequate sleep can also make you feel hungry. This is simply because sleep loss affects the secretion of a certain hormone that regulates appetite called ghrelin.

4. Skipping breakfast

Breakfast is undoubtedly the most important meal of the day because you’ve fasted overnight and when you wake up your body needs energy and your metabolism needs to be jump-started with food. Metabolism is very important for weight loss.

5. Adding mayo to everything you eat

Most people are so in love with mayo that they add it to their sandwiches, shawarma and every other thing that they eat, forgetting that most types of mayo don’t only contain a lot of calories, but also contain a high amount of unhealthy fats.

Conclusion

Like I said earlier, old habits die hard. Though it might seem really hard to quite these habits that you’ve been accustomed to for so long, it is not totally impossible. You just have to give it time and enough effort. Your first step should be to observe yourself and see if you have any of these habits and then the next thing you do is to try avoiding these habits for at least 3 days, and as time goes on, days turn to weeks and weeks to months and before you know it, you have developed good and healthy habits.

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The 4 Most Efficient Exercises For Treating Obesity

Valentine Oliver — Mon, 04 Jan 2016 13:00:52 +0000

Obesity is an illness that involves an accumulation of excess fat in the body. Obesity not only affects your health intensely but also poses more threat as one of the greatest risk factors to several life-threatening conditions like heart disease, high blood pressure, high cholesterol, stroke, type 2 diabetes, etc.

Exercise is one of the most efficient ways by which you can liberate yourself from this illness. Regularly committing yourself to workout sessions will surely yield results in the long run, and will you only need to be patient.

But the truth is that, most obese people today just stick to a particular type of exercise and are not willing to try different options. This article provides with a list of 4 different exercises that you can do that are efficiently ideal for burning calories, thereby treating obesity gradually.

1. Walking

This turns out to be the first choice for almost everyone. The fact that it seems easier than most others and less stressful, doesn’t affect its effectiveness in anyway.

Walking can be done anywhere and requires very little equipment. All you need are a good pair of sport shoes. This exercise improves strength and mobility in the lower body and has low impact on the joints.

You can start this training with 10 minutes walking at your normal pace, and another 15 minutes with an increased pace, making it a total of 25 minutes. This time can increase as time goes on.

2. Jogging

Just like walking, jogging has the ability to improve mobility and strength in the lower region of the body, and also enables your entire body eliminate unwanted calories. However, unlike walking, this exercise has a lot of impact on the joints so it’s always advisable to use equipment such as sport shoes and knee pads.

3. Aqua Jogging

This exercise has the same effect as jogging, but with lesser impact on the joints. It is simply running in water and requires more energy and force due to resistance from the water.

To go aqua jogging get yourself a buoyancy belt, then get to a deep pool and begin running. Make sure that your feet don’t touch the bottom of the pool when you’re aqua jogging. Since it might take a little more effort, you can start slowly.

4. Strength training

Strength training not only helps you build lean muscles, but also increases your metabolic rate so that you burn more calories throughout the day. Instead of weight lifting, you can start off with weight-training machines, to avoid loading too much impact onto your joints.

Conclusion

It is always advisable to begin working out in a less stressful way. As time goes on, you can gradually increase the intensity. Also don’t forget to set out at least one day for rest during the week as having enough rest (from exercise), is also essential for your weight loss.

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4 Effective Natural Treatments For Obesity

Valentine Oliver — Mon, 04 Jan 2016 12:00:00 +0000

Most people don’t really see obesity as a dangerous illness and therefore, they take it lightly. The truth, however, is that obesity is not only a serious illness but is also a risk factor for so many other more severe diseases such as cancer, heart diseases, stroke, diabetes, etc.

Obesity also comes along with side effects like pain in the joints which in turn causes a lot of discomfort. The two most common treatment for obesity are proper nutrition and exercise and in rare cases, medication and surgery. The task of losing weight isn’t really always very easy and a lot of people tend to give up easily. These 4 simple natural remedies will help you lose weight without you doing much, therefore making weight loss way easier for you:

1. Keep yourself hydrated the whole day

One of the easiest way to burn calories throughout your day is by keeping yourself well hydrated. Take a glass of water after every 2 to 3 hours. Being well hydrated also helps reduce cravings because sometimes thirst can feel like hunger and most people simply rush to the fridge to satisfy their cravings.

By keeping yourself well hydrated, you’re helping yourself eat less throughout the day. Water also helps you flush out all the toxins from your body. Try drinking at least 6-9 glasses of water in a day.

2. Drink green tea every morning

Make it a habit to take in a cup of green tea every morning immediately you wake up. A cup of green tea every morning will help kick your metabolism into gear because of its thermogenic properties. It also contains a substance known as epigallocatechin gallate (EGCG) which generally helps you burn calories more efficiently.

3. Go under the early morning sun

Early morning sunlight suppresses the production of certain hormones in the body that causes drowsiness and also helps reduce your cholesterol level. This synchronizes your body clock to your watch and will make you feel more energetic all day, as well as sleep better at night.

4. Have Enough Sleep

One of the most common misconception is that sleeping less actually helps you burn more calories and lose more weight. This is so not true. In fact one of the risk factors for obesity is inadequate sleep. Not only is it a risk factor for obesity, it’s also a risk factor for other more severe diseases like diabetes.

Not having enough sleep can increase your cholesterol levels to substantial amounts, thereby hindering efficient weight loss. Learn to go to bed on time so that you can have enough rest.

Conclusion

These are really simple steps to follow that will surely yield encouraging results especially when coupled with an effective exercise and comprehensive nutrition plan.

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3 Most Common Misconceptions About Obesity

Valentine Oliver — Sun, 03 Jan 2016 13:16:30 +0000

Obesity is a severe illness affecting the world today which needs to be tackled with urgency. However, several myths and misconceptions about obesity are all over, in the internet, scientific literature, and even in certain cultures and this creates a great obstacle in our fight against obesity.
Over the years, the population of people that have come to believe in these myths and misconceptions has greatly increased, thus making it more difficult to successfully tackle this illness.
This article has put together 3 most common misconceptions about obesity as an illness that needs immediate attention. You’ll be shocked by what you always believed in about obesity that’s not really true.

1. Exercise is better for losing weight than dieting

It is common to hear that exercising is the best way losing weight. But research has shown us that though exercising has a lot of health benefits, it can only yield to modest weight loss.
One of the most reasonable explanation to this is that exercise increases your appetite due to the energy expenditure during the exercise. So this can cause you to eat even the more.
Dieting on the other hand, is a more efficient way of losing weight. Research has shown that for most people, it is easier to consume less calories than it is to burn more calories, since weight loss can only occur when theirs either a decrease in calorie intake or an increase in calorie burning.

2. Having Sex helps burn about 100 to 300 calories for each participant

Another myth that you can find in most websites today, which is emphatically unrealistic. Truth is, people of different weights burn calories at different rates. So the whole idea of giving a certain amount of calorie that everyone can burn during sex doesn’t really make sense.
It is true that sex improves your mood, which in the long run is important for your weight loss. But it doesn’t really have so much direct impact on your weight loss.

3. Obesity is due to lack of self-control

Over the years, most website have accused lack of self-control to being one of the main culprits behind overweight. According to their write-ups they claim that dieting is not a feasible strategy in losing weight because people can’t lose weight by trying to eat less because they can’t easily control themselves.
But what they forgot is that our surroundings and mental state of mind can also influence our food choices. So it sometimes have nothing to do with self-control.
Our world today has so much influenced our food choices. For example, a research was done on a group of people, who after watching a commercial of junk-food on TV were asked to choose from a group of foods. They went for those kind of foods that they saw on TV.

So you can’t really blame it on self-control if all we see today on TV are just tempting commercials of junk-food and not commercials that teach us how to eat healthy. Even the most vigilant can’t stand it sometimes.

Conclusion
If you’re really serious in fighting against this disease, it’s important to sit down and do a proper research on it and not just put your whole trust on what you are told.

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5 Foods That Literally Treat Obesity

Valentine Oliver — Sat, 02 Jan 2016 06:00:57 +0000

Obesity is a medical condition wherein there’s an excessive accumulation and storage of fat in the body. Over the years, obesity has come to be one of the chief causal factors for the most dangerous and life-threatening illnesses such as Stroke, Type 2 diabetes, Heart conditions, Cancer etc.

There are so many factors that could lead to this condition including genetics, overeating, a high carbohydrate diet, frequency of eating, physical inactivity, stress, inadequate sleeping time etc. Among all these factors, diet and physically inactivity stand out.

Researchers have discovered that the two most prominent factors that lead to obesity are poor nutrition and physically inactivity. So it is only wise that you start eating right and doing more exercises. Here are 5 foods that would help treat obesity, by literally burning up that extra unwanted fat in your body.

1. Green Tea

There’s a hormone and neurotransmitter in the body called norepinephrine. The job of this hormone is to send signals to your body, telling it to start breaking down fat cells and using their stored energy. Green tea contains a certain substance known as epigallocatechin gallate (EGCG) which is an antioxidant that helps your body make better use of this norepinephrine hormone.

Also, green tea contains less amounts of caffeine, making it a healthier choice than coffee or any other beverages. A recent study showed that men who took green tea or any other dietary supplements containing EGCG burned an extra 17 percent fat by working out. It’s ideal to take this tea on a regular basis, every morning before leaving for work or school.

2. Grape fruit

Grape fruit helps your body dissolve fat and cholesterol. This fruit contains a very high amount of fiber. Fiber is very efficient when it comes to burning up fat. It helps regulate hunger levels, thereby dealing with cravings.

It is also important to take note that grape fruit contains a considerable amount of calories, so watch the quantity you take in per day. Half of a medium sized grape fruit in the morning would be enough.

3. Fatty Fish

Omega-3 fatty acids greatly help promote fat loss by increasing metabolism. Where else can you find a high concentration of omega-3 fatty acids, than in fatty fishes like salmon, mackerel, etc?

Fish is a great choice for lunch, because just like most protein foods, it helps regulate your appetite throughout the day.

Fish not only helps burn fat and keep your appetite in check, but it has been found to also reduce the risk of heart diseases, reduce cholesterol, protect the brain and also boost cognitive capability.

4. Onions

Onions are one vegetable that you should embrace with both hands. They not only add flavor to your food, but also promote lower blood pressure and healthy cholesterol levels due to the presence of anthoxanthins.

Research shows that onions not only speed up your metabolism, thereby breaking down fats, but also help boost your mood and regulate your sleep.

5. Spinach

Spinach isn’t really the most inviting of foods, especially for kids. However, its green leaves contain thylakoids that can help boost weight loss and greatly reduce cravings. So if you needed one more reason why you should eat this vegetable, there you go!

Conclusion

In your fight against obesity, your diet is the best place to start and it’s important that you take this very seriously. Eat more of these foods mentioned above to help promote weight loss. Also make sure not to totally depend on diet for weight loss, as exercise is just as important.

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4 Long Term Effects of Obesity

Valentine Oliver — Thu, 31 Dec 2015 13:00:39 +0000

Obesity is a medical condition that involves the accumulation of excess fat in the body. This can affect a person’s health immensely. Apart from its short term effects like shortness of breath, increased joint aches and pains, difficulty standing and walking, obesity also has a number of long-term consequences.

Being obese greatly puts your health in danger and increases your risk of developing even more severe medical conditions. Here are 4 long-term effects of obesity, which should provoke you to stand up and fight against obesity:

1. Coronary Heart Disease

Coronary heart disease is a serious heart condition that occurs when a waxy substance called plaque builds up inside the coronary arteries (the arteries that carry oxygenated blood from the lungs to the heart).

The presence of this build up in the arteries causes a blockage, thereby reducing blood flow into the heart muscle. This in turn can lead to a heart attack.

Obesity greatly increases the risk of this condition, and leaves you vulnerable to many more severe life-threatening conditions.

2. High blood pressure

Blood pressure is the force by which the blood flows through the blood vessels. When the blood flows through the vessels at a higher level than normal, this disease is called high blood pressure or hypertension and can seriously damage the body’s health in so many ways.

The normal blood pressure for every adult should be 120/80 mg; anything above this is not normal and you will need to see a doctor immediately. Sometimes a person’s blood pressure can increase if he’s doing a certain activity, for example, exercising. However, the blood pressure is meant to return back to normal immediately the activity stops. Obesity severely increases your chances of facing this condition.

3. Stroke

Stroke happens when there’s a shortage of blood supply to any part of the brain. So anything that tampers with the body’s blood flow, directly has an influence on stroke.

Obesity often leads to a build-up of plaque in the arteries, this tampers with the blood flow and oxygen supply to the brain, which in turn leads to stroke. Research has shown that obesity literally doubles the risk of stroke.

4. Type 2 diabetes

Diabetes is a disease that occurs due to the high blood glucose level in the blood. The body usually breaks food down into glucose and then carries it into the body cells. A hormone called insulin is secreted to help turn the glucose into energy.

In type 2 diabetes, what happens is that the body’s cell’s don’t make proper use of the insulin, so the body reacts by making more insulin, but as time goes on, the body won’t be able to secrete enough insulin to control its blood glucose level.

This disease is a leading cause of early death and obesity greatly increases your chances of having this disease. From research it has been discovered that most people who have type 2 diabetes are overweight.

Conclusion

Obesity is a severe medical condition and must be taken seriously. Apart from these conditions, being overweight can lead to several severe medical conditions. Start the fight against obesity today by watching what you eat, having enough rest and maintaining total control of your stress levels.

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The 5 Leading Causes of Obesity

Valentine Oliver — Wed, 30 Dec 2015 12:00:23 +0000

Obesity is one of the biggest health problems in our world today. It comes along with links to other deadly diseases like diabetes, stroke, cancer and several heart conditions, just to mention a few. Over the years, doctors have blamed obesity on two main things: overeating and inactivity.

Well the truth is that obesity isn’t all about eating and inactivity. Though it’s true that these two are important factors that lead to obesity, it is also important not to ignore other possible causes of the disease.

It is important that you broaden your horizon in regards to obesity, instead of having a myopic idea about the causes of this condition.This article tells you 5 leading causes of alcohol, instead of just the traditional 2 that we all know.

1. Genetics

One of the factors that most people ignore is genetics. Children of obese parents have a greater chance of becoming obese than children whose parents are lean. However, it is still possible that offspring of obese parents won’t end up being obese because the signals we send our genes can have a major effect on which genes are expressed and which ones aren’t.

If you’re an offspring of obese parents, and you eat right, sleep well and exercise on a regular basis, you can’t end up being obese.

2. Poor Diet

Today most of the randomly available foods are all junk foods that are quite detrimental to our health. They are products that are so cheap, preservable and taste so good that we keep going for more. Most of the foods prepared by food industries today are made in a way that they increase cravings and often causes one to buy and eat over them over and over again.

Avoid these foods the best way you can. Go for more natural foods like whole grain meals, vegetables, protein foods, fruits and etc. It is also important to get used to preparing what you eat by yourself. However, you should also take note of how your prepare it. Avoid frying, baking, do more of boiling, steaming and grilling. For proteins eat more of fish, and reduce the amount of carbohydrate you take in.

3. Inadequate Sleep

Poor sleeping habits can greatly contribute to obesity. Our bodies are designed to have at least 7 hours of shut eye daily, and not getting this can lead to higher cholesterol levels. Inadequate sleep can also increase cravings for foods with high calorie content.

4. Certain Medicines

Some medications have side effects, which include weight gain. These drugs alter the functioning of the body (and brain), causing it to store more fat instead of burning it. Examples of such drugs include diabetes medication, antidepressants, contraceptive pills, etc.

5. Pollution

There are so many kinds of pollution, of which air pollution and water pollution are part of. These pollutants affect the hormones and since hormones control our body weight, this can lead to weight gain.

Conclusion

It is important to be loaded with knowledge to be able to fight against most of these diseases we have today. Most people today just focus on the diet and exercise and forget that there are other factors that can also lead to obesity that they’re ignoring.

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5 Simple Tips for Avoiding Obesity

Valentine Oliver — Wed, 16 Dec 2015 13:00:13 +0000

Most people today, if asked what to do to avoid obesity would probably tell you that the key is to eat less. Well the question here is, eat less of what? If your answer to that is everything, then you’ve got it wrong and are putting your health and fitness goals at risk. There are many misconceptions about obesity and how to avoid it, so in this article we’ll show you all that you need to know about avoiding obesity. Read on to learn 5 simple tips that will help you avoid obesity:

1. Always keep yourself hydrated

Staying well hydrated is very essential for weight loss. Most times, when we feel we are hungry, it might just be thirst because thirst can feel like hunger sometimes. But then drinking a lot of water might lead to using the toilet more often, so to avoid this, add a pinch of celtic salt or real salt to your water before drinking.

What happens is that the electrolytes in the salt help to push water into the cells where they are needed, rather than letting the water get flushed out, causing you to visit the toilet more often. So in a nut shell, staying hydrated generally helps you fight cravings.

2. Reduce your grain carb consumption

You need to cut back on your consumption of carbohydrates, and especially grain carbs. This is because these types of foods have a tendency to be converted into sugar in the body, and when this happens insulin resistance is built. Insulin resistance has been fingered as a major culprit or contributory factor for an alarming number of diseases including diabetes, heart disease and cancer. And of course, obesity.

3. Avoid eating late at night

Always make sure not to eat after 8 pm or 2 hours before you sleep. Eating late at night is one very fast way of adding to your weight. The increase in your body weight is primarily caused by changes in the rate at which your metabolism functions during sleeping versus waking hours. When you eat during the day, you are relatively active, going up and down doing stuff, so your metabolism is functioning rapidly. In contrast, during sleep, your body’s metabolism slows down quite a bit and because of this, the food that you have recently eaten will be metabolized and digested at a much slower rate. This greatly contributes to weight gain and possible obesity. In fact, from recent research, it has been discovered that eating late at night is a habit that is common in people with obesity.

4. Exercise

The cardio- resistance training combo has been proven to be quite efficient when it comes to weight loss. Make sure your workout schedule includes these two types of exercises and watch yourself burn up calories as days turn into weeks and weeks into months.

5. Surround yourself with healthy-weight people

Like the saying goes, show me your friends and I’ll tell you who you are. This principle applies to almost everything in life including health and fitness. In fact, studies have found that the risk of becoming obese increases by over 50% if you have a friend who is obese. You can’t, and probably shouldn’t, abruptly stop hanging out with your friend(s) just because they are obese, but the fact is hanging out with fit people is going to aid in achieving your weight loss and fitness goals.

In conclusion…

You don’t have to wait till it seems like you’re adding more weight to begin fighting obesity, and it’s always important to eat and stay healthy regardless of whether or not you think you are at a risk of becoming obese or not. The time to start is now.

A personal fitness trainer will be able to help you design a personalized diet and exercise plan that works just for you and if you would like to hire one, we would be glad to recommend a trainer you can trust. Please get in touch with us at:

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