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Understanding obesity – how to reduce weight

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If you eat extra nutrients containing power than you want for your day-to-day activities, for the internal processes of your body, and for the burning procedure that maintains the frame temperature, the excessive nutrients can be transformed to fat and saved in the fat depots in your frame. The causes of this occururing, and thus of overweight, are one or extra of those factors:

1. consuming too a lot fat: Fat is the most energy-rich nutrient, and over-consume will lead to the eccessive fat consumed to be deposited in the frame.

2. Consuming too a lot sugar, starch or different carbohydrates: Carbohydrats are additionally important energy resources. Over-consume of carbohydrates will consequence in the eccess to be converted to fat and stored in the frame.

3 Consuming too so so so a lot alchohol: additionally this substance comprises energy, and eccessive eat results in fat stored in your body.

4 Consuming too a lot of preprocessed merchandise with added, and often hidden fat or sugar, like sweet beverages, cakes, ice-cream, speedy food and snacks.

5. consuming too much alltogeather: Perhaps your foods is not fat- or sugar-laden, but you simply eat too much alltogeather. additionally protein will be converted to fat if it is overconsumed.

6. Irregular eating, like eating much at one time, little at another time, wait long among some meals, cunsuming huge doses of sugar at a few times, no sugar at different times: If you eat irregularly, you can get an uncontrollable appetite, a swinging blood sugar level, and an ordinary physiology that makes you deposit fat in your body.

7. A nonetheless sitting life with little workout so that you burn little fat and sugar.

8. Boredom in your day-to-day life: If you do not have much hobbies, or leasure activities, or isolate your self from other people, you may suffer shape boredom, and eccessive eating may be your way of getting entertainment.

9. The body has a few capacity of burning a few extra quantity of sugar or fat. This capability may be decreased as a result of of lack of vitamins and minerals, and because of an unsound nutrition.

10. An abnormal urge for meals that urges you to eat far more than you need: This abnormal urge for meals may originate from psychological causes, an onsound nutrition or lack of exercise.


Before beginning your weight aid program, go through each and every and every possible obesity inflicting factor listed above, to in finding out what factors contribute to your over-weight drawback. Go down to details. For example: If you in finding you eat too much sugar, find out the exact meals types contributing to your eccessive sugar eat. Write everything down.


With the performed analysis in hand, make a plan for your weigh relief. Decide a goal for your weight. Decide one or more measures for each part contributing to your downside. Write down your plan.

HOW TO cut back WEIGHT

In order to successfully unfastened weight, you must attack every component you have found to be a causing issue of your obesity problem. right here are the concrete mesures you can use, and put into your plan:

1. Eat much much less fat

If you eat much fat, you must reduce the daily intake of fat, to do so:

* Choose fat poor fish, fat poor meat/beef, chicken, turkey, mushrooms and other meals sources with law fat content as the main components for dishes.

* Cut away visible fat from meat or other meals sources.

* Do not add much margarine, butter or oil to your meals.

* while you fry something, try to use as little fatty smear in the pan as imaginable.

2. Eat less sugar

If you eat much sugar, reduce your daily inntake of free sugar, or bounded sugar as in flour, potatoes and the like:

* Do not add much sugar to your meals.

* You may additionally need to devour less bread, potatoes, peas and beens, if you eat very much of it, but do not stop eating those kinds of food, considering that they include valuable nutrients. However, use bread made of full corn.

3. keep away from eccessive alcohol consume

Alcohol contains energy, and will be transformed to fat, if you consume too much of it.

4. avoid preprocessed food with added and often hidden fat or sugar

Some food contains a great quantity of hidden fat or sugar, espesially rapid food, snacks or preprocessed food.

* Therefore you will have to avoid eating much of merchandise like: cakes, sweet drinks, snacks, choclate, icecream or fast-food.

* You will have to also buy all the food you use in a herbal form, and make your dishes your self. Then you reach an absolute controle over the amount of fat and suger in your dishes

5. Eat less alltogeather, but do not starve yourself

Having reduced the amount of sugar and fat from your diet, you may fall to the temptation of eating more than before, beacuse the new composition of your food does not satisfy your hunger. You will have to be aware of, and avoid this trap.

* When trying to loose weight, you should reduce the total amount of the food you eat.

* However, you should not starve yourself. To starve will only make you tired and sick, and then make you interrupt your efforts to get slim.

6. Eat regularly

Regular eating habits will give you a stable blood sugar level, lend a hand you keep watch over your urge for food and normalize your fat burning physiology.

* You should eat three or four meals every day.

* Each meal should include the same moderate amount of sugar and fat.

* Each meal should contain a few protein assets like fish, meat, eggs, mushrooms or proteine-rich seeds, and in every means be as nutritionally complete as imaginable.

7. building up your daily physical job

Physical activity increases fat burning and will assist you regulate your appetite.

* Do a few daily exercises of a sort that increases power consumption: Jogging, cycling, swimming, ball play, skiing, and so on.

* Do also som exercises to increase your muscular volume, since muscles will burn fat, for example weight lifting.

8. Find a few new hobby or interest

If you find yourself some new hobby or leasure activity, you will avoid boredom and the temptation to over-eat because you are bored. Try also to do interesting actions together with other folks. The new actions will also give you less time to only sit eating.

9. Eat healthy food to increase your fat burning capacity

It is not possible to loose weight without sticking to the above mentioned basic fat reduction principles, but you will also benefit from applying some measures that will increase your ability to passivly burn fat:

* Eat as herbal food as possible, avoid food that has been heavily cooked, heavily fried or chemically processed. Natural food has its content of protein, vitamines minerals and anti-oxydants intact, and these are necessary for the fat burning abilities.

* Eat some raw fruit and vegatables to each meal, since these include vitamins, minerals and anti-oxydants you want.

* You may benefit from supplements of vitamins, minerals, herbs, anti-oxydants, as these will make your body more capable of burning fat.

* The little fat you use in your diet, should come from sources like olive, peanuts, canola, fish, nuts, sun-flower, etc. Then you will get a good balance between mono-unsaturated fat (olive, canola, peanuts), poly-unsaturated fat of the omaga-3-type (fish) and poly-unsaturated fat of the omega-6-type (sunflower).

* Consume whole cereals or bread made from whole unrefined cereals.

* There are also natural products on the market you can use to increase your break down and burning of fat.

10. Bring your appetite under controle

Many of the measures allready listed, will also help you to controle your appetite. If this still is difficult, this problem may be attacked by specific means:

* You can use some medicines to reduce appetite for some time or to reduce the uptake of fat or carbohydrates in your inestines. There are both natural medicines based on herbs, vitamins and minerals and pharmachological products to achieve this.

* Daily meditation can help to relaxe your mind and gain controle.

* Psychological counseling may be necessary.

11. The ratio between fat and sugar in your diet

The total mount of fat and carbohydrates combined, is a key issue in causing obesity, not fat alone or carbohydrates alone. In some weight loosing regimes, one eats very little carbohydrates, and fairly much fat. In others one eats fairly much carbohydrates, and very little fat. The proponents of each kind of regime claim that their manner helps the body to burn fat better.

Probably people are different, and react differently when trying to manipulate the diet in these ways. As a first approach, it is probably not wise to try such extreme approaches. However, if you have brought your eating habits under controle, and still not achieved a satisfactory result, you can try to manipulate the fat/carbohydrate ratio to see if this will help. But do not stop consuming fat alltogeather. You will allways need some essential fatty acids in your diet.


Having made your plan for your weight reduction, the time has come to carry it out. After each week, go through the points in your plan, and evaluate how well you did. Also check your weight. Write down for every point in your plan how well you did.

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Posted November 23rd, 2022 in Weight Loss.

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