Obesity means having too much body fat.
It is different from being slightly overweight, which means weighing way too much.
The weight may come from muscle, bone, fat and/or body water.
Both terms mean that a person's weight is greater that what's considered healthy for his or her height.
A person is considered obese when his or her weight is 20 percent or more above normal weight.
Obesity occurs over time when one eats more calories than the body uses.
The balance between calories-in and calories-out differs for each person.
Factors that might tip the balance include your genetic makeup, overeating, eating high-fat foods and not being physically active.
Being obese increases your risk of:
.Diabetes
.Stroke
.Arthritis
.and some Cancers
.Heart disease
.Sleep apnea
.Gallstone
If you are obese,, losing even five to ten percent of your weight can delay or prevent some of these diseases.
Healthy lifestyle
To lose weight, you must eat food with fewer calories and increase your physical activity to burn more calories.
They key to losing and keeping weight off is to set realistic weight loss goals.
The changes you make to your eating and exercise habits will need to last throughout your life.
A healthy diet example
. Fruits, vegetables, whole grains, and fat-free or low-fat dairy products
. Lean meats, poultry, fish, beans, eggs, and nuts
. Low in saturated fats, trans fats, cholesterol, salt, and added sugar
Focus on portion size
Watch the size of portion in fast food and other restaurants.
A simple exercise tip
Experts recommend at least 30 minutes of moderate aerobic activity (such as a brisk walk) at least five days a week.
You don't have to exercise for 30 minutes at a time; ten minutes three times a day is equally effective.
In fact, any exercise from taking the stairs to cleaning the house or working in the garden is beneficial.
You should also include muscle-strengthening activities such as weight-lifting or working with resistance bands at least two days a week.
Workplace Wellness: Take responsibility for your own heart health
10 simple steps on how you can live a healthy life
1.Healthy food intake - Eat at least five servings of fruit and vegetables a day and avoid saturated fat. Beware of processed foods. They often contain high levels of salt.
2.Get Active - Even 30 minutes of activity can assist in the prevention of heart attacks and strokes and your work will benefit too.
3.Say no to tobacco - Your risk of coronary heart disease will be halved within a year and will return to a normal level over time.
4.Maintain a healthy weight - Weight loss and less salt intake leads to lower blood pressure. High blood pressure is the number one risk factor for stroke and a major factor for approximately half of all heart disease.
5.Know your numbers - Visit a healthcare professional who can measure your blood pressure, cholesterol and glucose levels, together with waist-to-hip ratio and body mass index (bmi). Once you know your overall risk, you can develop a specific plan of action to improve your heart health.
6.Limit your alcohol intake - Restrict the amount of alcoholic drinks you consume. Excessive alcohol intake can cause your blood pressure to rise and your weight to increase.
Ideas on how you can make your workplace healthier are listed in numbers 7 to 10 as follows:
7.Insist on a smoke-free environment - Demand a tobacco ban and ensure your workplace is 100 percent smoke-free. Support the adoption of smoking-cessation services and encourage your employer to provide help to those wanting to quit tobacco.
8.Bring exercise to your workplace - Include physical activity in your working schedule - cycle to work whenever possible, take the stairs, exercise or go for a walk during your lunch breaks, and encourage others to do so too.
9.Choose healthy food options - Ask for healthy food at you work canteen, or find nearby cafes or restaurants that serve healthy meals.
10.Encourage stress-free moments - while stress has not been shown to be a direct risk factor for heart disease and stroke, it is related to smoking, excessive drinking and unhealthy eating, which are risk factors for heart disease.
.Take time for lunch away from your workplace to get some fresh air
.Take regular breaks during the day and do stretching exercising for five minutes twice a day
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