Almost every month, a new diet is added to the list of best diet plans to follow. While the reason most of these diet plans get popular is that they promise to make men and women look slimmer and hence more attractive, there is a more important cause for such diet plans. Obesity is one of the most common lifestyle diseases that people suffer from today, and the only way to combat it is by controlling one’s diet and exercising regularly.

What is obesity?

A certain amount of fat is healthy for everyone, but when this amount increases drastically, it can lead to obesity. Obesity is characterized by an excessive amount of body fat. When looking at the weight to determine a person’s health, merely the person’s weight in kilogram is not enough. This must be viewed while considering the person’s age and height. The body mass index (BMI) is a measurement that takes into consideration all these elements. This is calculated by dividing the person’s weight in kilograms by the squared value of the person’s height in meters. The ideal BMI for a healthy person lies between 18.5 to 24.9. A person with a BMI over 30 is considered obese, while a person with a BMI between 25 and 30 is deemed to be overweight. If left unaddressed, obesity can increase a person’s risk of suffering from conditions such as diabetes, arthritis, sleep apnea, cardiovascular troubles, gallbladder issues, psychological issues, and even certain types of cancer.

Obesity and diet

An unhealthy diet is one of the most significant contributors to obesity. The best diet plans to help treat obesity focus on consuming fewer calories in a day than those that are burnt. This creates a calorie deficit in the body. As a result of this deficit, the body does not create new fat cells and is forced to burn the fat stored in the body to produce energy. In terms of comparing calories to pounds, burning 3500 calories leads to the loss of 1 pound of weight. When weight is lost gradually, it has a lower chance of returning and hence the best diet plans suggest losing 1 -2 pounds of weight each week.

Choosing the best diet plans

When it comes to choosing a diet plan, remember all diets do not work in the same way for all people. What your friend considers as a good diet plan, may not be very useful for your body type. Hence it is best to consult a dietician who can create a customized diet plan that suits your health requirements. However, there are some elements common to most popular diet plans.

• High fiber content – Fiber is that part of the food that passes through the digestive system without being digested and aids in the excretion of waste from the body. In addition to this, fiber also helps keep a person satiated for longer, while having a very low calorific value. Thus, the best diet plans usually include intake of plenty of fiber as part of them. Raw fruits and vegetables are some of the richest sources of fiber.
• Drink lots of water – Drinking water is essential for a healthy body. Water keeps the body hydrated and helps the circulatory system function efficiently. In addition, it also increases your metabolism. Drinking water keeps the stomach full and prevents snacking between meals, thereby controlling your calorie intake. According to the best diet plans, a person is advised to drink two glasses of water before each meal or eight liters of water a day.
• Smaller, more frequent meals – Eating a large, heavy meal can make you feel bloated and listless. In addition to consuming a significant amount of calories, you also feel less inclined to exercise and burn calories. Thus the best diet plans suggest eating 5 to 6 small meals instead of 2 or 3 large meals. This gives your body a chance to burn calories instead of turning them into fat cells.
• Exercise regularly – No matter how much you control your diet, merely controlling your calorie intake will not help you combat obesity. You will also need to exercise regularly. Low-impact exercises such as walking, swimming or cycling are ideal, to begin with. If you want to move on to higher intensity exercises, do so only with guidance from a certified physical trainer.

When choosing a diet plan, the most important thing is to be patient and continue with your diet and exercise plan. Do not expect immediate results, but try and lose weight gradually. In addition to eating right and exercising, you should also ensure that you get enough sleep every day. Living an overall healthy lifestyle will not only improve your BMI but will also enhance your psychological health and mood.