Causes of Obesity and How to Overcome It Naturally

Obesity is a chronic condition due to the accumulation of fat in the body which is very high. Obesity occurs because the intake of more calories than activities burn calories, so that the excess calories accumulate in the form of fat. If this condition occurs for a long time, it will increase body weight to become obese.

The problem of obesity is increasing in the world. This is a major challenge in preventing the growth of chronic diseases in the world. Obesity is also triggered by industrial and economic growth, as well as lifestyle changes, increased nutritional intake from processed foods, or diets high in calories.

This obesity problem is linked to an increase in the number of deaths from heart and blood vessel disease, diabetes, and some cancers. The number of deaths of obese sufferers accompanied by a number of these diseases is higher than those of normal body weight.

Causes of Obesity

Obesity occurs when a person consumes high-calorie foods and drinks without doing physical activity to burn these excess calories. The unused calories are then converted into fat in the body, thus making a person gain weight and eventually become obese. Other factors that cause obesity are:
  • Hereditary or genetic factors
  • Drug side effects
  • Pregnancy
  • Lack of sleep
  • Increasing age
  • Certain medical conditions or illnesses

How to Overcome Obesity Naturally

Obese people are advised to do regular physical activity and start a healthy diet program by limiting their calorie intake to the recommended levels.

This weight loss program requires time, commitment, and a lot of effort. The following is how to treat obesity naturally, namely:

1. Dietary Habit

Obese people should start to adjust their dietary habit by choosing a healthy food menu such as fruits, whole grains, vegetables, lean protein. Not only that, it is very important to avoid sugary foods and drinks, processed foods, fried foods, and other fatty foods.

You also need to manage your portions and schedule your meals regularly. If necessary, you can consult a nutritionist for help regarding obesity drugs and what type of diet is suitable and safe for your health condition.

2. Calculating Daily Calories

The cause of obesity is fat that accumulates due to the consumption of calorie foods that exceed the recommended daily calorie intake, namely 2000 calories for women and 2500 calories for men.

The accumulation of calories in the long term will lead to accumulation of fat and gain weight. The most effective way of dieting is to calculate the number of daily calories you consume. Limit the amount of your calorie intake as in types of food such as rice, bread, pasta, etc. Make sure the calories you burn are more than the number of calories you eat.

3. Low Carbohydrate Diet

Low-carb diets are dietary rules that limit carbohydrate intake to 20 to 50 grams per day and eat more protein. This diet has been shown to be effective in burning more calories during the digestive process.

Food choices like this also generate more energy and keep you full longer. Based on research, low carbohydrate diets are more effective for weight loss than other types of diets.

4. Vegetable Diet

You may have to suppress the urge to eat meat and switch to whole foods such as fruits, vegetables, and whole grains for a successful weight loss program.

You should also avoid high calorie dairy, processed foods, or junk food as these are all sources of fat. Consumption of a vegan diet also reduces the risk of heart disease and other health problems.

Based on the research, obese people who started eating vegan food had significant results in losing weight, reducing fat mass, and markers of insulin resistance.

5. Intermittent Fasting

Intermittent fasting is a diet method that regulates fasting periods and meals to regulate daily calorie intake. When you fast, insulin levels decrease and growth hormone increases. It's also an effective method of dealing with fat and building muscle at the same time.

Based on research, intermittent fasting can reduce body weight by about 4-8%. The following are the rules of intermittent fasting, namely:
  • Alternating Fasting (Diet 5-2): You can eat normally for 5 days and limit your calories to around 500-600 calories in 2 days.
  • Method 8/16: How to schedule a meal where you fast for 16 hours and can eat normally for 8 hours between 12 noon and 8pm.
  • Eat-Stop-Eating: A 24-hour fasting method that is done once or twice a week. For example, if you eat at 8 a.m. today, you can eat again after 24 hours or at 8 o'clock in the morning.

You may need to ask a nutritionist for advice before deciding on a diet method with intermittent fasting, as well as consult about what diet is suitable for breaking the fast in this method.

6. Lifestyle changes

In addition to regulating diet, obese sufferers are also required to make lifestyle changes to support the success of obesity treatment. The following is how to treat obesity by creating a healthy lifestyle in everyday life, namely:
  • Replace snacks with fruit.
  • Prepare tasty menu alternatives of vegetables and other healthy foods.
  • Get your daily fiber needs.
  • Fulfill your mineral needs every day.
  • Avoid sugary and fizzy foods and drinks.
  • Use smaller plates to control your portions.
  • Prepare a healthy breakfast menu with a menu of foods high in protein such as eggs and vegetables.
  • Read food labels and calculate their nutritional content.
  • Chew food slowly.
  • Increase walking and other physical activity.
  • Stay away from promotions for food or fast food restaurants.
  • Take the stairs instead of the elevator.
  • Make sure you get enough sleep.
  • Manage your stress level.

A few small changes in daily habits can bring about big changes to your weight and overall health. It's also important to instill your determination and commitment to a weight loss program to be successful.

7. Exercise Regularly

Obese patients are encouraged to exercise at least 150 minutes a week and increase the intensity of the exercise as their body fitness improves. This is needed not to gain weight and to keep the diet program running smoothly.

In some conditions, an obese person may need to do 300 minutes of moderate intensity physical activity but you may need to do it slowly starting from about 30 minutes per day with cardio training.

The following are recommendations for cardio exercise options for weight loss, namely:
  • Jogging
  • Cycling
  • Swimming
  • Hike
  • Jump rope

In essence, obese people have to move a lot to burn calories. You can do this in simple ways such as stretching after waking up, using public transportation, or using a support device to get to 10,000 steps each day

How to deal with obesity cannot be done in an easy way and time. People with obesity must be committed to making changes to their diet, lifestyle, and starting physical activity every day.

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