Overcome an obesity-diet plans and workouts
Fitness is a struggle making factor nowadays due to our food culture and less physical activity, this leads to our body attain obesity. Nearly 40% of people suffering from obesity in the U.S. even though, we have started to put a lot of efforts to reduce body weight, we could not get our body weight as normal because we could not ignore the delicious foods or difficult to accept the limited foods. For this problem, personally, I would suggest you take weight loss supplements on a daily basis as an additional dietary supplement in your food. Yet, you have to maintain your diet plan too. Here is the simple diet plan for obesity.
Diet plans to reduce extra body weight:
Fiber- limited hungry:
- Fiber is the rich source of maintaining your body weight as optimum. If you decide to reduce your body weight, start to intake more fiber contained foods, limited the carbohydrate foods. Fiber is a complex carbohydrate is used to suppress the hungry feel by which your food intake quantity would be reduced and fiber is a low-calorie food. The average fiber intake per day is 35 to 38 grams for the age between 18 and 50.
Fiber contained foods: peas, beans, black beans, broccoli, and lentils. You can add these fiber foods by the replacement of rice or fried fast foods.
- Practice to intake of low-calorie vegetable which fills your stomach but the calories to the body are low. According to the United States Food and Drug Administration, a low-calorie food is any food that is 40 calories or less per serving. The American Heart Association recommends eating eight or more servings of fruits and vegetables daily.
Low-calorie vegetables: celery, mushroom, onion, pepper, green leafy vegetables like cauliflower, broccoli, spinach, curry leaves, mint. These vegetables contain more nurtured nutrients.
- As like as vegetables, low-calorie fruits can give essential nutrients and vitamins to our body with low calories. I won't say to avoid fruits completely because it has sugar content. Avoid sugary foods like beverages, packaged fast foods, instead of avoiding fruits. Take the fruits which have low calories and vitamin C content. Because vitamin C can induce the metabolism in our body to maintain body weight as optimum. Add two to three slices or pieces of fruits in your mealtime per day.
Low-calorie fruits: grapefruit, orange, lemon, strawberries, watermelon
- Fat is the negative factor for our body, this is the common thought of us. But the fact is our body needs a certain amount of fat for good health. Our body has HDL (good) and LDL (bad) cholesterol. We have to burn the bad cholesterol in our body. By that time, we have to add good cholesterol is used to maintain the heart health and satisfy your eating portion too.
Low-fat foods: milk, yogurt, curd, cheese, coconut milk in limited quantity with whole grain bread make a good food with low calories.
- Lean protein is leading factor to reduce body weight. Lean proteins have omega 3 fatty acid is used for many health problems. Protein food breaks down the fat in our body and makes to feel full for a long time after had protein foods. 80 g of protein food is essential for us per day.
Protein-rich foods: egg, fish, chicken, soybeans. Have these lean proteins in your food as a limited quantity which filled your stomach and sustains for a long time.
Exercises for obesity:
- Place kneel on the floor on all fours with your hands directly under your shoulders. Stretch your legs back one at a time to come into an upward position and push your abdominal muscles to up. Your body should be long and straight. Press your hands and feet firmly on the floor for support and Hold for 2 minutes.
- Squats are one of the simple and best bodyweight exercises to burn fat from the thighs and get your lower body in shape. Stand with your feet slightly wider, upper than your hips. Look straight ahead the spot and pick a spot on the wall in front of you. You want to look at this spot while you standing.
Low Belly to Leg Reach:
- Lie on the floor with knees bent to 90 degrees, put your hands behind the head. Get legs come upon hips, lift the shoulder, bent and hold for 3-5 seconds, inhale your breath. Then Exhale and extend legs hold for 3-5 seconds while squeezing the lower belly.
Bottom Line: Follow the diet plan and exercises includes weight loss supplements as an additional dietary supplement to reduce weight with less effort.