Fitness & Nutrition

അമിതവണ്ണം കുറയ്ക്കാന്‍ എളുപ്പവഴികൾ...

1) എണ്ണയിൽ വറുത്ത ഭക്ഷണ പദാര്‍ത്ഥങ്ങളും ജങ്ക് ഫുഡും ഒഴിവാക്കിയാൽ കൊഴുപ്പടിയുന്നത് തടഞ്ഞ് ശരീരഭാരം കുറയ്ക്കാന്‍ കഴിയും.

2) കൃത്യസമയത്ത് ഭക്ഷണം കഴിക്കുകയാണ് പ്രധാനം.

3) രാത്രിയിലെ ഭക്ഷണം വൈകുന്നത് വണ്ണം വയ്ക്കാന്‍ ഇടയാക്കും. അതിനാല്‍ ഉറങ്ങുന്നതിന് മൂന്ന് മണിക്കൂര്‍ മുമ്പെങ്കിലും അത്താഴം കഴിച്ചിരിക്കണം.

4) ഭക്ഷണത്തിൽ സാലഡുകളും പഴങ്ങളും പച്ചക്കറികളും ഫൈബറും ഉൾപ്പെടുത്തുക.

5) വെള്ളം ധാരാളം കുടിക്കുക.
6) ദിവസവും കുറഞ്ഞത് മുപ്പത് മിനിറ്റെങ്കിലും വ്യായാമം ചെയ്യുക

7) എട്ട് മണിക്കൂര്‍ എങ്കിലും ഉറങ്ങണം.

8) റെഡ് മീറ്റ് അധികം കഴിക്കേണ്ട. കൊഴുപ്പ് കുറവുള്ള മത്സ്യവും മാംസവും കഴിക്കുക.

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Meditation can wipe away the day's stress, bringing it with its inner piece...

She started her weightloss journey from 105kg in 10th March 2022 and reached 65kg now.really happy for your results Nimmy... Keep going🥰🥰

അമിതവണ്ണം മാസങ്ങൾ ക്കുള്ളിൽ കുറക്കാം. വെയിറ്റ് ലോസ് ചലഞ്ചി ൽ പങ്കെടുക്കൂ

Health Risks of Overweight & Obesity

1,Type 2 diabetes

Type 2 diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high. About 8 out of 10 people with type 2 diabetes are overweight or have obesity.8 Over time, high blood glucose leads to problems such as heart disease, stroke, kidney disease, eye problems, nerve damage, and other health problems.

2.High blood pressure

High blood pressure, also called hypertension, is a condition in which blood flows through your blood vessels with a force greater than normal. High blood pressure can strain your heart, damage blood vessels, and raise your risk of heart attack, stroke, kidney disease, and death.
3.Heart disease
Heart disease is a term used to describe several problems that may affect your heart. If you have heart disease, you may have a heart attack, heart failure, sudden cardiac death, angina, or an abnormal heart rhythm. High blood pressure, abnormal levels of blood fats, and high blood glucose levels may raise your risk for heart disease. Blood fats, also called blood lipids, include HDL cholesterol, LDL cholesterol, and triglycerides
4.Stroke
Stroke is a condition in which the blood supply to your brain is suddenly cut off, caused by a blockage or the bursting of a blood vessel in your brain or neck. A stroke can damage brain tissue and make you unable to speak or move parts of your body. High blood pressure is the leading cause of strokes.
5.Sleep apnea
Sleep apnea is a common disorder in which you do not breathe regularly while sleeping. You may stop breathing altogether for short periods of time. Untreated sleep apnea may raise your risk of other health problems, such as type 2 diabetes and heart disease.

6.Metabolic syndrome is a group of conditions that put you at risk for heart disease, diabetes, and stroke. These conditions are
high blood pressure
high blood glucose levels
high triglyceride levels in your blood
low levels of HDL cholesterol (the “good” cholesterol) in your blood
too much fat around your waist
7.Fatty liver diseases
Fatty liver diseases are conditions in which fat builds up in your liver. Fatty liver diseases include nonalcoholic fatty liver disease (NAFLD) and nonalcoholic steatohepatitis (NASH). Fatty liver diseases may lead to severe liver damage, cirrhosis, or even liver failure.
8.Osteoarthritis
Osteoarthritis is a common, long-lasting health problem that causes pain, swelling, and reduced motion in your joints. Being overweight or having obesity may raise your risk of getting osteoarthritis by putting extra pressure on your joints and cartilage.
Osteoarthritis
9.Gallbladder diseases
Overweight and obesity may raise your risk of getting gallbladder diseases, such as gallstones and cholecystitis. Imbalances in substances that make up bile cause gallstones. Gallstones may form if bile contains too much cholesterol.
10.Some cancers
Cancer is a collection of related diseases. In all types of cancer, some of the body’s cells begin to divide without stopping and spread into surrounding tissues. Overweight and obesity may raise your risk of developing certain types of cancer
11.Kidney disease
Kidney disease means that your kidneys are damaged and can’t filter blood like they should. Obesity raises the risk of diabetes and high blood pressure, the most common causes of kidney disease. Even if you don’t have diabetes or high blood pressure, obesity itself may promote kidney disease and quicken its progress.
12.Pregnancy problems
Overweight and obesity raise the risk of health problems that may occur during pregnancy. Pregnant women who are overweight or obese may have a greater chance of
developing gestational diabetes
having preeclampsia—high blood pressure during pregnancy, which can cause severe health problems for mother and baby if left untreated.needing a cesarean section or C-section and, as a result, taking longer to recover after giving birth.
13. depression -Overweight and obesity are associated with mental health problems such as depression .People who deal with overweight and obesity may also be the subject of weight bias and stigma from others, including health care providers. This can lead to feelings of rejection, shame, or guilt—further worsening mental health problems.
( National Diabetes Statistics Report, 2017.Centers for Disease Control and Prevention website. https://www.cdc.gov/diabetes/data/statistics/statistics-report.html External link. Updated July 17, 2017. )