How to maintain body weight and health?

How to maintain body weight and health?

Good health is a blessing from nature. Scientific research has proven that there is a clear connection between human health and diet. In ancient medicine, it is said that most of the diseases affecting humans are related to their stomach, that is, the food we eat, our health is a reflection of it. If we eat healthy food then our health will be good and if our food is unhealthy then it definitely affects our health.

How to maintain body weight and health?

How to maintain ideal body weight?

In modern times, when life is chaotic everywhere and people don't have time to sit down and eat, fast food has made an indispensable place in our lives. And the result is that obesity has emerged as a serious threat to today's world.

According to the U.S. Department of Agriculture, Americans consumed an average of 20 percent more calories in 2000 than in 1983, largely due to eating more meat. Today, the average American eats 195 pounds of meat per year, compared to 138 pounds in the 1950s.

Over the same period, Americans' consumption of trans fats has increased by two-thirds.

As a result, 42.4 percent of Americans are either obese or at risk of becoming obese in 2018, according to CDC data.

Research about maintaining body weight?

In this regard, researchers from the Duke University of North Carolina in the United States, after working on a study, have come to the conclusion that if you want to protect yourself from heart diseases and diabetes, you should adopt a 'crash diet'. Instead, cut calories equivalent to one loaf of sourdough bread or a slice of 'cheese pizza' from your daily diet, thus you can easily reduce high blood pressure, high blood sugar, extra waist fat and abnormal cholesterol levels. Can be reduced to an extent.

The study, led by Dr. William Crouse, director of clinical translation at the Duke Molecular Physiology Institute, involved 143 subjects who volunteered to reduce their daily caloric intake. Agreed too. The duration of the study was 2 years, during which the participants were asked to reduce their daily calorie consumption by 12 percent or 300 calories.

According to research results, these individuals lost an average of 16 pounds (mostly fat) in this process of consuming fewer calories. "By consistently reducing  the number of the caloric intake for  about two years, young people who are not very overweight can protect themselves from the risks of many dangerous diseases." This research also suggests that young and middle-aged people may reduce their caloric intake in a timely fashion (when they are at an appropriate weight) rather than following a strict diet after gaining weight. If we get into the habit of doing this, it can lay the foundation for a large portion of our population to live a healthy, long life."

This research has been published in the international journal 'The Lancet Diabetes and Endocrinology'. Speaking to the Lancet, Dr. Crouse said, "Although there has been a lot of research over the past 50 years on the relationship between calorie reduction and better health in animals, this is the largest, most detailed, and most scientifically based study ever done on humans." 

The first research to be done is "The question is, does calorie reduction make a difference to a person's health span (the difference between the time a person is born and the onset of chronic diseases) or life span?" Our research shows that cutting the amount of the calories affects every living thing in both ways(positive or negative). In contrast, exercise affects only the duration of human health, not the duration of life."

Dr. Crouse's research focused on cutting the general number of calories and did not consider specific micro nutrients such as protein, carbohydrates or fat. The research group included young and middle-aged adults with normal or slightly overweight weight, and the results showed that a modest reduction in calorie intake had a significant effect on the health of these individuals. fell Furthermore, those who were in good general health improved even more. 

"The effect of  the reducing the number of  calorie intake is not only seen in the people who are at higher risk of obesity and also diabetes, but it also improves the health of those people who are even at lower risk of  many physical diseases." Dr. Kruse says.

According to the United States Department of Agriculture, an average adult woman needs 1600 to 2400 calories per day, while men need 2,000 to 3,000 calories. How many calories a person actually needs per day depends on your age, gender, weight and type of physical activity. According to the Pew Research Center, between 1970 and 2010, the consumption of daily calories by American citizens increased by 23 percent, and after this increase, in 2010, an American consumed an average of 2,481 calories per day.

How to improve physical health?

According to experts, a person can improve their physical health and protect themselves from the risks of many diseases by reducing calories to a limited extent. However, the thing to remember is that each person needs a certain amount of calories according to his age, gender, weight and physical activity, and consuming less than this required amount of calories is detrimental to his health and  can have negative effects.

Read more...vegan diet and its benefits

For better health, medical experts say, we should keep track of our calories and regularly consume healthy foods in our daily life, such as fresh vegetables and fruits, nuts, seeds and legumes.