Asian countries are known to have one of the lowest rates of prevalence of overweight and obese individuals worldwide. However, they are experiencing alarming rates of increase in recent years. Meanwhile, the Asian and Pacific regions are home to the largest absolute number of overweight and obese people, about 1 billion, around 2 in every 5 adults.
There are many factors that contribute to obesity: lifestyle, socio-economic status, culture, and genetics and there have been numerous studies into methods of weight loss. This article will bring to you some of the simple hands-on secrets to weight loss.
1. Avoid overeating
Many people’s obesity is due to overeating. People tend to overeat when they find the food particularly delicious or enjoyable. The recommended daily calorie intake is 2000 for women and 2500 for men. Many pre-packed foods are labelled with the number of calories contained, so, check before you plan your next meal.
2. Adopt A Balanced Diet
In Asia, the Japanese diet is particularly lean and balanced, with foods like omega-rich seafood, rice, whole grains, seaweed, and vegetables. Similarly, a Greek diet is also high in fruits, vegetables, whole grains, olive oil, and fish. All these foods are low in saturated fats and sugars and rich in vitamins and minerals, and they provide your body with the necessary nutrients it needs without contributing to visceral fats.
Balance your meal with a source of protein, fat, vegetables and a small portion of complex carbohydrates, such as whole grains. If you are not sure about what to eat for your next meal, follow the food pyramid below.
Meanwhile, avoid fast food completely. These are generally low in nutrients, and very high in calories, saturated fat, sugar and salt, which all contribute to obesity to some extent.
3. Keep Up With Exercise
Staying physically active can keep you healthy and add extra years to your life. Getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week could drastically improve your cardiovascular health. Here are some easy exercises for you to choose from with their energy consumption for a 70kg adult:
- Swimming: 700 calories per hour
- Jogging or running: 600 calories per hour
- Cycling: 600 calories per hour
- Yoga: 300 calories per hour
- Weight training: 250 calories per hour
4. Drink Tea or Coffee
Asia is home to some of the best green teas in the world: Dragon Well, Oolong, etc. These have almost zero calories, and the catechins in tea could help to boost metabolism and improve your body’s overall ability to burn extra fats.
If you are not a tea person, black coffee is a great alternative. The nutrients and antioxidants in coffee can improve digestive health. Caffeine not only improves energy levels but also boosts metabolism and promotes weight loss.
5. Sleep well
A lack of sleep increases the body’s hunger hormone – ghrelin, which promotes food consumption. When people are sleep deprived, they crave for food that is high in sugar and salt to compensate for the energy lost due to the lack of sleep. Adults over 18 years old are recommended to sleep 7 or more hours per night.