How to avoid obesity.

Obesity is a serious condition where people have excess amount of body fat. Obesity is measured using the body mass index (BMI). When BMI is 30 or higher, it is regarded as obesity.

   Reasons for obesity

• poor dietary habits: consuming junk foods, fast food, sugary snacks, fats and sugars are not healthy and can easily cause weight gain.

• less or no physical exercise: excessive rest causes the body to store a lot of fats. the amount of fat consumed depends on body's needs. if a person is doing excessive work, they need fatty diet but if their rest is too much and their physical exercise is too little, it will cause obesity.

• Genetics: people may likely to gain more weight because of their family history. Genes pay a major role for converting food into energy. some genetic variations can lead to a lower basal metabolic rate, making it easier to gain weight.

           Health effects 
      Obesity can increase the risk of many health problems such as high blood pressure, high blood sugar level and some types of cancers such as endometrial, kidney cancer and pancreatic cancer.

           How to reduce the risk of obesity.

• Eating balance diet: consuming low fatty diet and whole grains can help the risk of obesity. Eating fruits and vegetables also play a major role for lowering obesity because they are low in fat and calories but high in water and fiber which increase the feeling of fullness leading to reduced hunger.

• physical exercise: doing morning and evening exercise can reduce the level of fat in the body.

• Drinking a lot of water: this can help keeping you feeling fullness before meals reducing calorie intake.

• fasting: restriction of food intake creates energy deficit. Energy deficit leads to break down of stored fat for energy through a process called ketosis. Fasting also lowers insulin level that always promote fat storage.

                                                     Conclusion.

    Obesity is a health condition not just a personal choice. The good news is that weight loss and improved health care are possible with a plan that fits your life and ongoing support from your healthcare team. A successful approach often combines healthy eating, physical activity, sleep, mood support and appropriate medications or surgery.