The problem of obesity shouldn’t be taken lightly. The few extra pounds today can multiply to become kilos in the future, putting you at the increased risk of many life-threatening diseases, including cancer. They include cancers of the breast (in postmenopausal women), ovary, colon and rectum, liver, kidney, pancreas, gastric cardia, oesophagus (food pipe), and endometrium of the uterus, as well as advanced prostate cancer, cancers of the gallbladder and thyroid, and multiple myeloma (blood cancer) and meningioma brain tumour, according to a report by the World Health Organisation's International Agency for Research on Cancer (IARC).
In fact, in the US, overweight and obesity-related cancers make up 40% of all cancers, according to the report of the US Centers for Disease Control and Prevention (CDC) in October. Although, the situation in India is not that alarming, but the burden of obesity and its consequences are on rise here as well.
So here are some super easy ways to lose weight.
Start adding protein to your diet
Protein is the king of nutrients when it comes to weight loss. Your body burn calories when digesting protein. So a high protein diet can boost your metabolism by 80-100 calories per day. A high protein diet also keeps you fuller for long. Eat something like eggs in the breakfast to have a powerful start to the day.
Steer clear of processed foods
Trying to lose weight? Then you have to bid forever farewell to processed foods. They are usually high in added sugars, fats and calories. They are engineered to make you eat as much as possible.
Eat a healthy snack
When you’re having hunger pangs, reach out for a healthier alternative. Make sure that the healthy food is available to you all the time. These include yogurt, whole fruit, nuts, hard-boiled eggs and carrots.
If you’re having a cup of coffee, don’t add sugar
Coffee is not an unhealthy beverage. In fact, it is loaded with antioxidants and other beneficial compounds. You can have coffee in a healthier manner by not adding sugar to it. Consume black coffee without sugar. Coffee may boost weight loss by increasing energy levels and amount of calories you burn.
Avoid liquid calories like soft drinks and juices
Stay away from high calorie drinks like sugary soft drinks, fruit juices, chocolate milk and energy drinks. They increase the risk of obesity in children by 60%.
Use smaller plates for meal
Studies suggest that using smaller plates help you eat less. It changes the way you see your portion size. People tend to put more food on larger plates. So when you use smaller plates, it reduces the amount of food you’re eating.
This is the simplest way to curb your weight gain. When you eat fast, you eat more calories than your body requires. Chew food slowly, as it may help you eat fewer calories and increase the production of hormones linked to weight loss.
Replace fat with coconut oil
Invest in some good quality coconut oil as it contains medium-chain triglycerides, which are metabolised differently than other fats. They boost your metabolism. It is significantly helpful in reducing belly fat.
Dietary patterns which incorporate intake of fruits, vegetables, whole grains, seeds, nuts and unsaturated fat can let you control your weight, according to IARC.
Apart from dietary changes, don’t forget to move your body a bit. Put on your running shoes and engage in some physical activities.