Obesity is the mother of all disease.So kill it before it kills you

• 

A disorder involving excessive body fat that increases the risk of health problems.Obesity often results from taking in more calories than are burned by exercise and normal daily activities.

Addiction to rich food can lead to obesity.It is defined as an excessive accumulation of fat in the body.It will lead to increased health problems.Lethargy, sluggishness and difficulty in carrying out the activities of daily living are some of the adverse effects of obesity.The causes of obesity are unhealthy dietary habits,lack of physical activity,genetic susceptibility, endocrine disorders and some medicines.

Prevention of obesity

In order to avoid obesity,we can make dietary and lifestyle changes,some of which are listed below:

⭐ Eat plenty of food rich in fibre such as fruits and green leafy vegetables.Intake of steamed and oil free foods like idli,idiyappam and putti is recommended.

⭐Nuts, whole grains,seasonal fruits and vegetables can be consumed.

⭐ Eating fish twice a week helps to prevent formation of blood clots in arteries,as it contains omega-3 fatty acids.

⭐Eat less red meat(mutton, beef) and fried foods(chips, samosas) because they raise the blood cholesterol levels.

⭐Milk and milk products (ghee,butter,cheese) are a good source of calcium,but excessive amount of creamy,fatty milk leads to obesity.

⭐ Avoid high calorie fast foods like pizzas,burgers and french fries.

⭐ Reduce dietary sugars(sweets,sugary drinks, chocolates) and salt(pickles,pappads) in the diet.

⭐Cigarette smoking and alcohol consumption should be avoided.

Physical activities

⭐ Reduce or limit the time of watching television, using computer and playing video games.

⭐Increase physical activity to burn calories which in turn enhances optimal blood circulation.e.g.Walking an hour every day,playing outdoor games, jogging, running, cycling, swimming or dancing.

⭐Aim for ideal weight by following appropriate dietary habits and adequate physical activity.