How to Fight Obesity

There are numerous natural ways on how to fight obesity. The methods are safe, effective, and very affordable. The methods shown here may provide gradual results but they are safer than using medicines and invasive medical procedures. Another consideration is the person's metabolic rate. Each person has a different metabolic rate. Regular or naturally thin people have high metabolism.
How to fight obesity naturally proves to be an effective and safe way to lose weight. According to health experts who practiced natural approaches, you should have additions or changes in the diet. Eating nutritious foods can help address weight loss. Another method is to have a regular exercise schedule. The third method is to use an effective natural diet supplement that can encompass numerous health issues involving obesity. See some helpful suggestions below, on how to fight obesity:

1.Stop eating fatty and processed foods.
2.Eat moderately.
3.Add yellow and green vegetables in the diet. Eat at least 5 to 6 servings of fruits and vegetables, everyday.
4.Exercise often and regularly in the gym or at home.
5.Use green tea supplements to boost your immune system.
6.Eat foods packed with nutrients, which is a natural approach on how to fight obesity.
7.Eat meat substitute like bean curd and other natural meat replacement products.


Obesity Causes

Weight gain occurs when you eat more calories than your body uses up. If the food you eat provides more calories than your body needs, the excess is converted to fat. Initially, fat cells increase in size. When they can no longer expand, they increase in number. If you lose weight, the size of the fat cells decreases, but the number of cells does not.

Obesity, however, has many causes. The reasons for the imbalance between calorie intake and consumption vary by individual. Your age, gender, genes, psychological makeup, and environmental factors all may contribute.

• Genes: Your genes may play a role in efficiency of metabolism and storage and distribution of body fat.
• Family lifestyle: Obesity tends to run in families. This is caused both by genes and by shared diet and lifestyle habits. If one of your parents is obese, you have a higher risk of being obese.
• Emotions: Some people overeat because of depression, hopelessness, anger, boredom, and many other reasons that have nothing to do with hunger. This doesn't mean that overweight and obese people have more emotional problems than other people. It just means that their feelings influence their eating habits, causing them to overeat.
• Environmental factors: The most important environmental factor is lifestyle. Your eating habits and activity level are partly learned from the people around you. Overeating and sedentary habits (inactivity) are the most important risk factors for obesity.
• Sex: Men have more muscle than women, on average. Because muscle burns more calories than other types of tissue, men use more calories than women, even at rest. Thus, women are more likely than men to gain weight with the same calorie intake.
• Age: People tend to lose muscle and gain fat as they age. Their metabolism also slows somewhat. Both of these lower their calorie requirements.
• Pregnancy: Women tend to weigh an average of 4-6 pounds more after a pregnancy than they did before the pregnancy. This can compound with each pregnancy.
• Certain medical conditions and medications can cause or promote obesity, although these are much less common causes of obesity than overeating and inactivity. Some examples of these are as follows:
• Cushing syndrome

• Depression
• Certain medications (examples are steroids, antidepressants, birth control pills)
• Prader-Willi syndrome
• Polycystic ovarian syndrome
• Obesity can be associated with other eating disorders, such as binge eating or bulimia.
• The distribution of your body fat also plays a role in determining your risk of obesity-related health problems. There are at least two different kinds of body fat. Studies conducted in Scandinavia have shown that excess body fat distributed around the waist ("apple"-shaped figure, intra-abdominal fat) carries more risk than fat distributed on the hips and thighs                              ("pear"-shaped figure, fat under the skin).

How to Lose 20 lbs. of Fat in 30 Days:

It is possible to lose 20 lbs. of bodyfat in 30 days by optimizing any of three factors: exercise, diet, or drug/supplement regimen. I’ve seen the elite implementation of all three in working with professional athletes. In this post, we’ll explore what I refer to as the “slow-carb diet”.

Rule #1: Avoid “white” carbohydrates

Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe.

Rule #2: Eat the same few meals over and over again

The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups:

Proteins:

Egg whites with one whole egg for flavor

Chicken breast or thigh

Grass-fed organic beef

Pork

Legumes:

Lentils

Black beans

Pinto beans

Vegetables:

Spinach

Asparagus

Peas

Mixed vegetables

Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes. Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the cuisines most conducive to the “slow carb” diet.

Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets can’t work, but because they consume insufficient calories. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.

Some athletes eat 6-8x per day to break up caloric load and avoid fat gain. I think this is ridiculously inconvenient. I eat 4x per day:

10am – breakfast

1pm – lunch

5pm – smaller second lunch

7:30-9pm – sports training

10pm – dinner

12am – glass of wine and Discovery Channel before bed

Here are some of my meals that recur again and again:

Scrambled Eggology pourable egg whites with one whole egg, black beans, and microwaved mixed vegetables

Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole (Mexican restaurant)

Grass-fed organic beef (from Trader Joe’s), lentils, and mixed vegetables

Post-workout pizza with extra chicken, cilantro, pineapple, garlic, sundried tomotoes, bell peppers, and red onions

Rule #3: Don’t drink calories

Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee (without white cream), or other no-calorie/low-calorie beverages as you like. Do not drink milk, normal soft drinks, or fruit juice. I’m a wine fanatic and have at least one glass of wine each evening, which I believe actually aids sports recovery and fat-loss. Recent research into resveratrol supports this.

Rule #4: Take one day off per week

I recommend Saturdays as your “Dieters Gone Wild” day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess. I make myself a little sick and don’t want to look at any of it for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesn’t downregulate from extended caloric restriction. That’s right: eating pure crap can help you lose fat. 

Rule#5:Do cardio Exercises  atleast 5 days in a week .

Cardio is one of the most important things you can do for your body, whether you want to lose weight, build muscle or improve your health.  The great thing is, there are plenty of choices for cardio exercise.  Anything that gets your heart rate into your target heart rate zone will work.  The confusing thing is, there are so many choices out there...which exercises are the most effective? There's no 'right' cardio exercise and the best choice is the one you enjoy and the one you'll work hardest at, but there are some that work best if your goal is to blast calories and get in great shape


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Rule#6:Best way to lose extra fat is to do yoga daily.(Pranayama)

Yoga is a known stress buster, but it's also one of the most effective workouts for fighting stubborn fat stores, especially the ones that crop up after age 40. Yes, you can use yoga for weight loss. The reason: Studies show that yoga lowers levels of stress hormones and increases insulin sensitivity--a signal to your body to burn food as fuel rather than store it as fat. The following yoga poses for weight loss will do just that while firming up your arms, legs, butt, and abs. Start now to see weight loss results in as little as 3 weeks.