How to Take care of your obesity?

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Wight loss
Obesity Diet Chart

If you are suffering with obesity or are overweight and your doctor recommends that you lose weight, dieting may not be the way to go. This is because many diet plans require you to cut calories or give up certain foods. This approach may work in the short term, but most dieters regain the weight they’ve lost when they go back to their old eating habits.

So what’s the best way to lose extra weight? Create a new normal and focus on healthy behavior! Replace old, unhealthy habits with new, healthy habits. Here are 5 ways to do this:

Exercise
Regular physical activity burns calories and builds muscle, both of which help you look and feel great and can help keep weight off. Walking the family dog, bicycling to school, and doing other things that increase your daily activity level can make a difference. If you want to burn more calories, increase the intensity of your workouts and add some strength exercises to build muscle.

Skip Sugary Drinks
Sweetened beverages, such as soda, juice, sweetened tea and sports drinks, add extra calories with little or no nutritional value. People who regularly drink sugary drinks are more likely to be overweight. Choose water or low-fat milk most of the time.

Reduce Sitting Time
People who spend more time in front of the screen are more likely to be overweight. Set reasonable limits on the amount of time you spend watching TV, playing video games, and using computers, phones, and tablets that are not related to school work. Turn off all screens at least an hour before bedtime so that you can get enough sleep.

View Portion Sizes
Excess calories get stored in large portions which can lead to weight gain. Choose smaller portions, especially when eating high-calorie snacks. When eating out, try a single entree or save half your meal for take-home.

Eat 5 Servings of Fruits and Vegetables a Day
Fruits and vegetables are more than just vitamins and minerals. They’re also packed with fiber, which means they fill you up. And when you fill up on fruits and vegetables, you’re less likely to overeat.

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