Obesity is steadily increasing among youth, children and adults reaching epidemic proportions. In 2002, the WHO described obesity as an epidemic. Obesity-based studies have shown that people who are obese or overweight are at increased risk of developing harmful diseases such as stroke, diabetes, arthritis, respiratory problems, pregnancy complications, hypertension, heart problems, and some forms of cancer. To avoid these life-threatening diseases, the following are three effective ways to control obesity if you are overweight or obese.

Get an idea of ​​your Body Mass Index

The body mass index (BMI) is used to determine body weight. It is calculated metrically and is measured in weight divided by height squared. As a person who is overweight or obese, it is very important that you have an idea of ​​your BMI to work towards achieving a desirable weight. The following are rules for interpreting your BMI values.

Less than 18.5 = underweight

18.5-24.9 = normal

25-29.5 = overweight

30+ = obese

The higher or higher your BMI, the higher your risk of developing serious health complications.

Eat low-fat diets

The most effective and common treatment for obesity is eating nutritionally balanced, low-fat diets. Most health professionals recommend diets that contain 1,200 to 1,500 calories per day. Avoid foods that contain high levels of sugar and let your meals be balanced with 60% carbohydrates, 30% fat and 10% protein.

Also keep in mind that eating heavy meals late at night is not a good practice, it is important to eat on time. Also, avoid drinks that are high in sugar or caffeine as they can increase the calorie levels in your body and as much as possible stay away from alcoholic beverages as they can have serious health benefits.

exercise regularly

Finally, another effective way to control obesity is regular exercise. Eating low-fat diets alone may not help you reduce your body weight. Regular exercise will help burn excess fat in your body. Not only will it burn fat, but it will also help reduce serious health complications associated with obesity. If you are a sedentary worker or an office worker, here are some tips for you; when you want to go up or down a building, use the stairs instead of the elevator. Because going down or up stairs exercises your body.

When you work in the office and you need to get a file, document or whatever, do not send your secretary but go and look for it yourself. Apart from this, take some time off during the weekends and visit the gym or go for a walk. Also join clubs to keep fit and participate in all activities.

By following these three basic ways, your weight loss goal will be successfully achieved.