Health Desk- Maintaining a healthy weight is essential when you are in your late 20s. Once you cross the age of 25 you will notice that your body can metabolize or use food for energy as it used to in your teens or early 20s, and if you If you don’t lead a healthy lifestyle, you may end up with diseases that affect the heart and immune system.
It’s easy to slip into an unhealthy lifestyle because we live in an age of instant gratification, which means we have all kinds of junk food at the click of an app, and it can make poor dietary choices if you don’t have the self-control. Can be made. Combine a sedentary lifestyle with processed food, and you’ll soon start to notice rapid weight gain, high cholesterol/blood sugar levels, respiratory issues, and you’ll be at a higher risk of heart diseases.
This is the stage where you have to be mindful of your current weight and ensure that your BMI is under control to maintain your heart health and overall health. Your lifestyle decisions and what you eat at this age is one of the major risk factors for developing heart diseases.
Heart disease on the rise in India:
The Lancet study reported that cardiovascular diseases are on the rise in India since 2016 and have seen an increase from 25.7 million to 54.5 million. States like Kerala, Punjab and Tamil Nadu have the highest number of heart cases. Andhra Pradesh, Himachal Pradesh, Goa, Maharashtra and West Bengal are coming a close second. There are several reasons these states rank high on the heart disease scale, and it largely has to do with diet. Indian food, while full of vegetables, is also high in simple carbs and saturated fat; The opening of fast food chains in major cities (in each of these states) is also responsible for the rising obesity rate in the country.
Relationship between obesity and heart health:
When a person is considered overweight or obese, it means that he or she has excess fat stored in the body. You need to be evaluated for obesity with regular BMI checkups to get the proper number of whether you are overweight. If a person is overweight, the heart has to work harder to pump blood throughout the body. Over time, the strain on the heart can become too great, which can lead to heart failure.
To prevent heart failure, leading cardiologists often recommend that you maintain a healthy weight and follow a lifestyle that will keep you in the best possible shape. Even small lifestyle changes like taking a 15-minute walk or switching to a low-carb diet can do wonders for reducing your risk of heart diseases.
How to maintain ideal body weight?
If you’re obese, reaching your goal can seem like a daunting task. Losing weight while maintaining healthy habits can seem overwhelming to many, but once you see the positive effects it can have on your overall health, it will help you persevere and reach your ultimate goal.
You should know that certain food items are responsible for increasing your blood sugar and also increase the blood pressure. Your age doesn’t matter; It’s never too late to start with healthy habits and fine-tune your meal planning. The important point is to look at your food in a positive way, which means restricting yourself instead of looking at all the foods that you enjoy eating a healthy diet. This will help your will power and lead you towards a healthy heart life.
Here are some important tips to manage your weight and live a heart-healthy lifestyle:
Eating more than required is one of the main reasons why a person is obese; The ability to control the amount of food consumed will greatly help in weight loss. Eating fewer calories is the only way to reach your weight loss goals. Keeping track of your portions and using smaller cutlery can help prevent unintentional overeating.
It may seem challenging to cut back on the ingredients you love, but if you look at the nutritional value of each food group and adjust your amounts accordingly, this technique shouldn’t be difficult to stick to. . When you look at the nutritional value of your food, you’ll see that most calories come from foods that are high in sugar and simple carbohydrates.
Therefore, when you start with portion control, eat smaller meals and consume low-calorie and nutrient-dense foods and limit fat and carb-rich foods. This tip will definitely help you lose weight, and you will feel better.
Try reducing your sodium intake by:
If there is too much sodium in your daily diet, it can lead to serious diseases like high blood pressure, cholesterol and diabetes. If you want to have a heart-healthy diet, reducing salt should be an important part of your plan. This also includes salt that comes from processed and frozen foods that contain salt as a preservative or as a flavoring agent.
To avoid increasing sodium intake, you need to prepare your meals from scratch and avoid any ready-to-eat foods; This means you’ll need to make your own stews, soups, curries, etc., and make sure you measure every ingredient in the item you’re cooking. This method will also help you monitor your salt intake, and reduce it if you are consuming too much of it.
Choose foods that are low in fat and rich in protein:
This meal plan includes fish, low-fat meat, low-fat dairy products, and egg whites. When choosing a food that is low in fat, you need to make sure you check the nutrition information, and take care when grocery shopping. You can go for skimmed milk instead of full-fat milk, opt for skinless chicken breast (make sure it’s fat-free, the less fat the better). If you’re a vegetarian, beans, lentils and peas are good sources of protein because they contain little cholesterol, less fat, and are good alternatives to meat.
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If you are prone to high blood pressure and cholesterol levels, you can eat veggie-based burgers instead of regular burgers. This will reduce fat and cholesterol while keeping your fiber consumption up.
Avoid all unhealthy fats and sugar:
This is essential if you want to keep your heart healthy, as controlling the amount of unsaturated and trans fats you eat will help you lower your cholesterol and reduce your risk of heart attack. High blood pressure levels and cholesterol can lead to a build-up of plaque in your arteries, which can lead to a stroke.
So you have to stay away from junk food as it is full of fat, sodium and artificial food colours. All these components are hidden behind the taste and that is the reason it leads to excessive weight gain and loss of physical/mental health. If you constantly eat unhealthy food then you are inviting yourself for various diseases like diabetes, heart diseases and even kidney failure.
Create an exercise plan to help you lose weight:
If you want to accelerate weight loss and reduce excess body fat, you must adopt a healthy exercise routine; This involves exercising for an hour three to four times a week. This doesn’t mean that if you exercise, you can eat whatever you want because “the calories are burning anyway.” It is important to be mindful of excess calories and calories consumed.
Additionally, when you work up make sure you start out slow so you don’t overexert yourself (or worse over-injure). Talk to a trainer and only increase the intensity when you are comfortable with the exercise methods.
Start with a light beginner workout that includes cardio, and this will help get your heart rate up. You can gradually introduce strength exercises into your routine by lifting weights. Strength exercises help you lose weight and build muscle. A consistent and proper exercise routine that is done three to four times a week for 30 to 60 minutes will definitely help you meet your weight loss goals.
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