People in Pakistan, due to increasing urbanization and changing lifestyles, on one hand are increasingly consuming higher density diets while on the other hand are engaging in reduced physical activity. This is resulting into obesity that leads to hypertension and diabetes etc. however, excess obesity can also be caused by a combination of numerous factors. The best defense against a high obesity risk is a healthy lifestyle in general: eating the right foods in the right quantities, staying active, getting a good night’s sleep and having the proper amount of vitamins and minerals (including calcium and vitamin D).

Sleep

Work and family commitments are keeping us up at night or we’re plugged into entertainment like TV, video games and surfing the internet, we can come up with a hundred things to do besides sleep. By doing so, however, we may be increasing our obesity risk.

Sleep is the most sedentary activity of all and burns the least amount of calories-one minute of sleep burns just one calorie on average-yet researchers have recently found that not getting enough sleep can play a big role in weight gain. For some people, lack of sleep can be the main problem and a narrow focus on diet and exercise will not be enough to solve it.

The less a person sleeps, the more time one has for doing other things like eating. Also, feeling tired and fatigued can discourage us from wanting to hit the gym. There also seems to be a physiological component: Less sleep wreaks havoc on hormones involved in appetite control. Restricting sloop causes a decrease in the hormone leptin, which helps the brain recognize that the stomach is full. Additionally, lack of sleep increases the release of the hormone ghrelin, an appetite stimulant that makes us want to eat more.

To reduce the risk of weight gain brought on by lack of sleep, adults must get seven to eight hours of sleep a day, while school-aged children should get 10 to 11 hours.

Calcium

Dairy products may be good for more than our teeth and bones; they may just help keep our obesity risk in check. Dietary calcium has the capacity to bind with fat in the gastrointestinal tract, resulting in an increased fecal fat excretion. Furthermore, high intake of dairy and calcium are good for appetite control.

Most adults should aim for 1,000 mg of calcium per day – ideally through diet, rather than supplements-to get the extra benefits of protein and other bioactive ingredients found in foods.

Keep in mind that the body can’t reap the benefits of calcium without enough vitamin D. fortified dairy products, egg yolks and fish such as salmon and tuna are excellent sources of vitamin D.

Emotional Eating

It’s not only important to be conscious of what we eat (such as cutting out junk food to help keep the number on the scale from creeping up) but also what we’re doing when we’re eating. Modern sedentary activities like watching TV and playing video games not only burn few calories, they also increase food intake in the absence of hunger.

Try to identify situations when unnecessary eating can occur. Do you eat too much while watching cricket on TV with friends? Or at parties and other social events? Or while surfing the internet? Once you figure out your biggest problem situations, try to make a conscious effort to limit your intake or avoid food altogether during these times.

Important Note: The articles presented are provided by third party authors and do not necessarily reflect the views or opinions of KhanaPakana.com. They should not be construed as medical advice or diagnosis. Consult with your physician prior to following any suggestions provided.