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Solutions of Obesity and Weight gain – Physical Activity

Being obese is not in any way a thing to celebrate about there is nothing positive about it because all it does is to cause injuries to one’s life. Besides health risks associated with obesity, it also rearranges the body shape to the discomfort of many. These are just but a few reasons that make obesity a problem that you would not want to catch up with you in any stage of your life and to help you do that we are going to discuss some possible solutions of obesity and weight gain in this article. Our point of focus will be the application of physical activities as remedy of being overweight. Engaging in physical activities and feeding on limited calories is very essential for weight loss and also helps in sustainability of the desired weight over a period of time. This practice will enable you to:

Reduce your chances of being infected with heart disease, heart attack, diabetes, and cancers of the breast, uterine, and colon cancers.
Stabilize your heart and help the proper functionality of your lungs.
Strengthen your muscles and retain your joints in good condition
Slow bone loss
Provide you with more energy
Help you relax and better deal with stress
Enables you fall asleep timely and have sound sleep.
Give you an enjoyable way to share time with friends and family

Physical activities have four main types of engagements like aerobic, muscle-strengthening, bone strengthening, and stretching. You may choose to do physical activity with light, moderate, or vigorous intensity. The level of intensity depends on how hard you have to work to do the activity.

There is no uniformity in the mount of physical activity done to control weight. Individuals will vary in sustaining their weight either by doing 2.5 hour to 5 hours of moderate intensity activity weekly for example by brisk walking. However if you want to lose a large amount of weight like above 5% of their BMI may need to do more than 5 hours a week of moderate intensity activity. It must be noted that one does not have to do this in one go but can spread it in shorter periods of say 10 or 20 minutes each.

Solutions of Obesity and Weight gain – People with chronic disease

Much as physical activities can be done by anybody at any given time, it is advisable that those suffering from chronic diseases like heart disease, diabetes, or high blood pressure seek the doctors opinion on the kind of safe activities they may engage in. if you have had consistent chest pain or dizziness in the past and you have not medically establish the root cause of the pain the you also need your doctors advise before embarking on physical activities.

Solutions of Obesity and Weight gain – Children

Children should get at least one hour or more of moderate intensity aerobic physical activity every day ensuring proper variance of age and physical development of the child. Majority people live very inactive lives and may not be interested engaging in physical activity. Such people when they are beginning physical activity program for the first time should do so under close supervision to avoid injury. Therefore for those obese people or if you haven’t been active in the past it is only necessary that you start physical activity slowly and build up the intensity a little at a time.

When starting out, one way to be active is to do more everyday activities, such as taking the stairs instead of the elevator and doing household chores and yard work.
The next step is to start walking, biking, or swimming at a slow pace, and then build up the amount of time you exercise or the intensity level of the activity.
To lose weight and gain better health, it’s important to get moderate-intensity physical activity. Choose activities that you enjoy and that fit into your daily life.
A daily, brisk walk is an easy way to be more active and improve your health.
Use a pedometer to count your daily steps and keep track of how much you’re walking.
Try to increase the number of steps you take each day.
Other examples of moderate-intensity physical activity include dancing, gardening, and water aerobics.

As you progress you will want to experience the greater health benefits out of these exercise, therefore try increasing your level of activity or the spun of time you’re active. For instance you may choose to start walking for 10-15 minutes three times a week, and then graduate to brisk walking for 60 minutes, 5 days a week.

Solutions of Obesity and Weight gain – Behavioral Changes

Altering or transforming your behaviors or habits related to food and physical activity is very essential for losing weight.

The first step is to understand which habits persuade you to overeat or have an inactive lifestyle.
The next step is to change these habits.

Let us explore some of the available guideline and tips useful in adopting healthier habits.

Change your surroundings – It is possible that you may overeat when watching a TV program, when treats are available at work, or when in company of some of your friends. The good news is that these habits are changeable by adopting the following:

Instead of sitting to watch TV, dance to music in your living room or go for a walk.
Leave the office break room right after you get a cup of coffee.
Bring a change of clothes to work. Head straight to an exercise class on the way home from work.
Create a reminder note on your calendar to remind yourself to take a walk or go to your exercise class.

Keep a record – You can be inspired by the progress you are making by observing the records of your food intake and the amount of physical activity that you do each day. This record helps you keep track of your weight. For example, when the records are positive indicating that you’ve been meeting your physical activity targets, you’ll be motivated to keep it up. A record also is an easy way to track how you’re doing, especially if you’re working with a registered dietitian or nutritionist.

Seek support – Relay on the support and encouragement from your friends, family, and health care provider either in person, through e-mail, or by talking on the phone or by join a support group.

Reward success – Reward your success for meeting your weight-loss goals and other achievements with something you would like to do, not with food. Choose rewards which you’ll enjoy, such as a movie, music CD, an afternoon off from work, a massage, or personal time.

Finally as you purpose to practice these guidelines it is also important that you keep regular consultation with the experts in obesity and weight management. Dr. Dalal Akoury is an expert of more than two decades in various disciplines. She is also the founder of AWAREmed Health and Wellness Resource Center a facility where exclusive NER Recovery Treatment is administered to all people suffering from obesity and weight related illnesses. Doctor Akoury is also helping other physicians and health care professionals through training, clinical apprenticeships, webinars and seminars making her to be the best professional you can trust with your condition.