Golden Penny Swallows Promote Healthy Weight
No matter the size of a human, our people say, it cannot be too big for the owner not to carry. Yes, but at what cost? Medical experts affirm that too much weight carries too many sickening symptoms. Health establishments like the Mayo Clinic, Healthline, WebMD, and others assert that people with obesity are vulnerable to potentially serious health problems including heart disease, diabetes, sleep apnea, digestive issues, liver issues, mental issues like depression and anxiety, cancers as well as chronic headaches. Migraine Foundation says the chances of obese people with migraine developing chronic headaches in a year is five times that of a healthy-weight individual. Overweight individuals often experience chronic pain in the joint areas like knees and hips.
Obesity is also linked to fertility and pregnancy concerns. Experts say overweight can affect fertility and increase complications during pregnancy.
Current data from the World Health Organization estimates that 2.5 billion people worldwide are considered overweight.
Here’s the good news!
Irrespective of the source of your obesity, you can halt the bloating through conscious and deliberate actions to maintain a healthy weight. Experts and medical journals say modest weight loss can prevent health problems associated with obesity.
How you can become overweight
According to experts, you can become overweight when your body has too many fat cells or fat cells that are too large. This happens when the body consumes more energy (calories) than needed and stores the unused calories in the body thereby increasing the fat cells in the body. Risk factors for overweight include:
-Eating high-calorie foods.
-Not getting enough daily exercise or physical activity
-Lack of access to healthy foods
-Hormonal birth control medications.
-Family history of being overweight
-Chronic stress or sleep problems
How healthy is your weight
Most healthcare providers assess weight using the body mass index (BMI), a tool that measures your height and weight to determine your overall health status, and your waist circumference.
According to the BMI, adults’ weight guidelines are:
Obesity: 30 or higher
Overweight: 25-29.9
Healthy weight: 18.5-24.9
Underweight: Less than 18.5
Waist circumferences health red flags are 40 inches or more and 35 inches or more for assigned male at birth and assigned female at birth respectively.
The two are self-determining methods. To know your BMI, measure your weight and divide it by the square of your height. For waist circumference, run a measuring tape halfway between your lowest rib and top of your hipbone (this should roughly be in line with your belly button) breathe out normally and measure.
Weight Management
Overweight surely comes with health risks, but certainly treatable and reversible. The goals are to lose weight safely and maintain a weight that is right for your body and needs.
The first line of management is lifestyle changes such as:
-Eating nutritious foods rich in wholegrains, vegetables, fruits, lean proteins, legumes, and nuts.
-Develop an eating plan based on your body’s needs for calories and nutrients; you can consult a registered dietician (RD) for it.
-Exercise: Healthcare providers recommend at least 150 minutes of moderate-to-intense physical activity for adults weekly.
-Limit your intake of high-calorie foods.
-Avoid sedentary lifestyle
-Move your body throughout the day and limit sitting for long periods
-Reduce stress with relaxation exercises or mindfulness practices
-Prioritize good sleep by going to bed and waking up at the same time each day
-Avoid using tobacco or alcohol
Here’s how Golden Penny Swallows Promote Healthy Weight
Golden Penny Ball foods are high in nutrients that may support weight loss. A 1/3 cup (56 grams) of uncooked semolina provides 7% of the recommended daily intake (RDI) for fiber; (men (30%, women 25%). Studies associate a fiber-rich diet with weight loss and lower body weight. According to studies, fiber- rich diets reduce feelings of hunger and prevent future weight gain. For example, a study of 252 women found that every 1-gram increase in dietary fiber per day resulted in weight loss of 0.25kg over 20 months.
The rich protein in the GP swallows, particularly semolina and semovia diets, also promote weight loss. For example, a review of 24 studies noted that a high protein diet compared to a standard protein diet resulted in 0.79kg greater weight loss. The protein-rich GP semolina brands reduce hunger, preserve muscle mass during weight loss, increase fat loss and improve body composition. Experts say foods rich in protein and fiber can increase feelings of fullness and reduce hunger to promote weight loss.
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Source: Dare Agbeluyi, Chief Publisher.
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