Presence of fat in our body helps in storing energy, heat insulation and absorption of shock. The percentage of weight of body fat of an average healthy individual would consist of 25% to 39% while that of a woman is 18% to 23 %. A man having percentage of body fat of over 30 or a woman with over 25% of fat content of the total body weight is known to be obese.
Obesity can also be measured with the help of the BMI. The BMI or the Basal Metabolic Index is calculated by dividing the weight of the body by the square of the height of the individual. If the BMI of a person is more than 30 then he or she is declared to be suffering from obesity. The following are some obesity weight loss tips that would help you to get rid of the disease called obesity.
Effective Tips for Obesity Weight Loss
The incidence of obesity has reached to an endemic level in USA. Reports say that one in every three individual in America is obese. You may make use of the following tips proposed by the Department of Health and Human Services (HHS) and Department of Agriculture (USDA) under the Dietary guidelines for all Americans.
Focus on eating fruits. Fruits can be of any types including fresh, canned, frozen or dried.
Eat variety of vegetables like dark green leafy vegetables, broccoli, kale and such. You should also include orange veggies like the sweet potatoes, carrots, winter quash, pumpkin and beans and peas like the kidney beans, pinto beans, garbanzo beans, Lentils, split beans and such.
Calcium rich food items like the low fat or fat free milk, low yogurt or fat free cheese should be taken in balanced proportion.
Go for whole grain cereals like the crackers, rice, pasta and such.
Choose protein rich items like the lean meats, poultry, fish, peanuts, beans and seeds.
Consume food that consists of unsaturated fat. The items like fish, nuts and vegetable oils should be eaten for unsaturated fats.
Limit intake of salt. Do not consume more than 2,300 mg of sodium or one teaspoon full of salt per day.
Apart from having a balanced diet, a regular schedule of exercise is also necessary. A short session of brisk walking or running is also quite useful for reducing weight. You may also try with some free hand exercises prescribed by your fitness trainer. Drink plenty of water each day as that would detoxify your body.