Let me share with you a few extracts from my research on Natural Solutions to Obesity. These probably will be of help.

The Centers for Disease Control and the Homepage | World Obesity Federation mention three critical factors that play an essential part in the development of obesity. These are:

  1. Behavior- influences food choices. Behavior management is a useful tool for obesity control. Excess calories get converted into fats.
  2. The environment plays a crucial role in shaping our habits and lifestyle. Availability of motorized transport at home, convenience foods, and home entertainment solutions are some factors that determine the low expenditure of energy.
  3. Genetics, too, has a role in obesity. Genes can cause disorders resulting in obesity.
  4. Obesity is sometimes associated with an underactive thyroid gland (hypothyroidism). Medications help manage this condition. (Prevalence of Obesity | World Obesity Federation)

Behavior:

A systematic, goal-based comprehensive approach supports behavior change. According to the non-profit Obesity Action Coalition organization based out of the US, the following are the critical components of a behavior change strategy:

1. Setting up realistic goals and self-monitoring mechanisms

2. Increasing physical activity

3. Teaching the body and understanding how to nourish behavior change.

4. Engaging in a support group

Goals could be as simple as deciding to keep only healthy food at home.

1. Dense, high-calorie food is just not bought or stored at home.

2. When you are hungry and need to snack, keep low-calorie snacks ready and accessible.

3. You may also decide not to eat while watching a movie or watching television as one tends to eat more at the dining table.

4. Avoid keeping tempting snacks at your desk. I would not want to be sitting next to my work desk with a bag of potato chips in my lap.

5. I regularly chew sugar-free gum while writing. I also keep a bottle of water handy, which I frequently sip, reducing the need for frequent snacking.

6. As a matter of habit, fill half your plate with vegetables and split the rest between lean protein and starchy food like a potato. That should not just make for a satisfactory but also an enjoyable meal.

7. You may also decide to take a walk during work breaks instead of snacking

Physical activity:

According to the Centers for Disease Control (CDC), 150 minutes of moderate aerobic activity (brisk walking, leisure bike ride, light swimming, etc.) and 75 minutes of vigorous (soccer, basketball, jogging, hiking, aerobics, etc.) activity in a week will help keep you in good health. Of course, the nature and extent of physical activity will depend on the individual’s actual physical condition. It is, therefore, vital to check with your physician before embarking on an exercise routine.

Aerobic activity of 240 to 300 minutes per week will help the individual additionally by reducing calorie intake. These are generic recommendations and will vary with the condition of the individual.

For results, regular measurement of goals and monitoring results is critical. It is best to write down the duration and intensity of a physical activity per day and follow the progress towards meeting your goals. The goal should be quantifiable, realistic, and measurable.

Good luck.

Additional reading:

Natural Solutions for obesity

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