Nutrition Made Simple


February 08 2021



According to the World Health Organization (WHO), obesity rates have increased to twice the rate in 1980. Now, 13% of adults and 6.3% of children are obese across the world. It is obvious that without intervention, overweight and obese children are likely to struggle with weight into adulthood.

What’s more is that obesity is common public health issue that is usually associated with several complicated lifelong diseases including hypertension, diabetes, heart disease, stroke fatty liver disease and even some forms of cancer.

Therefore, it’s high time to attain healthy weight by pursuing a healthy life style.
In this article, you will learn more about obesity management and how you can tackle it.


One should be aware of the correct ways to access their weight.

One common way is to measure the circumference of the waist but another way to know the appropriate healthy weight is by calculating the Body Mass Index (BMI).  For instance, a BMI of 30 or higher indicates obesity and points to increase health risks. A high BMI can also indicate high body fat level. One should check their BMI at least once a year to know the possible health risks and treatments.  

Weight Management 

Dietary changes:

  • Never skipping on breakfast

  • Cut back on high fat food

  • Increasing fiber intake and preferring plant based foods such as

  • More foods and vegetables

  • Whole grain carbohydrates 

  • Fish, twice a week

  • Limit salt and sugar

  • Increasing water intake

  • And cutting down on calories and carbs 

The first step is to take note of the amount of calories you take in your daily drinking and eating and see where you can cut back on. The normal calorie range for women is typically 1,200 to 1,500 calories and 1,500 to 1,800 for men. You can also refrain from sugar and starch (including bread, pasta and potatoes) or carbohydrates that can reduce your insulin levels and increase sodium levels and water retention. 

Therefore, sugar-sweetened beverages and high-carbohydrate foods should be cut down. 

There are a number of dietary supplements such as Conjugated linoleic acid (CLA) from Alvizia that can help you lose weight. 

Physical Activity

One should keep their body moving and practice moderate to intense exercise 150 minutes a week to shed their extra weight and prevent it from gaining any further. One has to simultaneously increase and add in more hours as their endurance and stamina increases in order to achieve a significant weight loss. 

By using a pedometer, one can keep a track of their steps over the course of a day while also keep themselves motivated. The recommended goal one you should aim to reach is sully around 10,000 steps a day. 

Another way to keep your body moving is by completing daily household chores involving movement, such as gardening, mowing the lawn, taking the stairs, and etc.  

Other ways to lose your weight is by

  • Taking weight-loss mediation or anti-obesity medications such as 

  • Phentermine and topiramate 

  • Bupropion and naltrexone

  • Weight-loss surgery or bariatric surgery

This article is the sole opinion of the author and Alvizia Healthcare holds no responsibility for the content. *

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