1.0  What  Are The Likely Causes of Obesity?

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1.0 Have you ever wondered why people get overweight? If it has ever flashed through your mind, you can be sure that you are not alone about that. The fact is that you may not have bothered so much about this situation, however, the answer to that question has given some people sleepless nights. So they got into research to identify the causes and the reasons why it happens.

1.1 The first reason for obesity is due to the fact is that victims of obesity may have genes running through their families. This means that it is genetic and one or more of your family members will be obese in your lineage either now or in the future. I have seen people with a high Body Mass Index (BMI) but both parents may not be as overweight. However, down their lineage, it keeps repeating with members ending up naturally fat all over. Such a genetically oriented body nature can be put under control to avoid being overweight.

1.2 The second reason why people become overweight is that they have an excessive appetite and are fond of overeating. However, they are often not disposed to spending much time doing daily regular physical exercises to keep their weight in check. The excess carbs they consume end up getting stored in some parts of their body, swelling up as tummy fat and other parts as well. Mostly, you may love to eat food that is sweet without considering that it will add up as a fat deposit in your body. 

I know a lady that could not stay a day without a drink of soda. We actually shared an office and all efforts by all of us in the office to advise her to stop failing. She would keep a full pack of soda under her desk and finish it all within a week. She began to add weight and blew up in size all around. She ended up in the hospital and never returned to that office. The last time one of us saw her, the news was bad because she ended up having multiple illnesses, including the symptoms of diabetes-2. She was said to have undergone one therapy or the other to clean up her system and return her body function to normal again.

1.3 The third reason why people grow overweight is due to psychological and emotional disturbances. When you go through prolonged traumatic life difficulties leading to depression which affects you emotionally, you begin to eat too much not because you are just hungry but to defer to the emotional state. The rate of your metabolism may be diminished by the lack of rest of your mind. Your unsettled emotional state could lead to restlessness and this can result in indigestion and related problems. You may suffer a loss of appetite and when you manage to eat, the inability to absorb digested food properly leads to constipation. Improperly assimilated food ends up as glucose stored under your skin as fat, especially around your waistline, under your abdomen, your arms, your chest, and your backside. Other areas where excess fat is stored in your body include your neck and your face. What you can do to put excess fat deposit which ends up making you overweight is our next line of discussion.

2.0  How to Quickly Reduce Body Excess Fat Step by Step

2.1  Make Soluble Fiber an important portion of Your Food

You may be asking why it is important to consume a soluble fiber diet. It is because of the health benefits your body will gain from it.  Soluble fiber helps the body to reduce its cholesterol content by sticking on them and exiting them off your body. Excess cholesterol has a negative impact on the body as it is known to have the risk of infecting the heart. It simply slows down the speed of blood flow by narrowing down or blocking the arteries. This reduces the effective pumping of blood through the arteries. Remember that the heart is the engine room of your body and should be protected from failure at any time to avoid disastrous consequences.

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What Products Provide Adequate Supply of Soluble Fiber?

Soluble fiber is found in carrots and beans. Other foods include oats meal, peas, and apples. It is also known that oranges, lemons, grapefruits, and barley also contain a lot of fiber. If you eat foods containing plenty of fiber, you must support your digestion properly in the body by drinking a lot of water.

 It is a good idea to drink plenty of water, that’s because this will help the soluble fiber form a gel, which aids digestion and prevents constipation in the stomach.

2.2    Your Salt Consumption Control Must Be Tight

Fresh garden products and vegetables, including fruits, pose no danger as far as the excess salt intake is concerned. The problem is the quantity of salt you ingest through its addition to the food you cook in your kitchen. This must be seriously reduced to protect you from developing high blood pressure. You should remember that excess salt is already used to preserve frozen foods like meat, fish, canned food, and more processed foodstuffs. Therefore, be careful when adding table salt to your food or when using any of these sources in your daily cooking. Preferably, stay away from all types of salty foods for the sake of avoiding high blood pressure.

The alternative to the use of table salt is herbs, spices, garlic, and citrus instead to safeguard your heart from the danger it is exposed to with table salt.

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2.3   Ensure to Add Fatty Fish to Your Diet

There is one product we knew while growing up as kids in the family. It is called Cod Liver Oil and we knew it was obtained from fatty fish in those days. As young as we were then, mom used to tell us it was good for our health. Today it is a useful multipurpose nourishing product that is very good for weight loss. The fact remains that oily fish is known to contain omega-3, also called fatty acids. It has organic ingredients with enormous contents full of health benefits. These ingredients are useful as dietary components in our foods. The natural contents in Cod Liver Oil and similar sources have positive benefits when consumed in our diets. It is widely known now that Omega-3 fatty acids help prevent heart diseases, otherwise called cardiovascular disease. Since research has shown that fish contains a low-fat protein source, adding it to the diet can also help us to reduce body fat in the quest for weight loss. Fish oils like Cod Liver Oil, Sardine Oil, Oysters oil, Herrings, and others are all good for your weight loss.

2.4  Always Keep your Body Hydrated by Drinking Plenty of Water

Drinking the maximum quantity of water daily is very important for your body.        

It is very important because your body cannot function effectively without having plenty of fluid inside. Water helps your blood to proper circulation as well as in the digestion of food in the stomach. Proper absorption of nutrients obtained from food cannot effectively occur in our stomachs. Neither would it be easy as well in the excreting of bye-product digestive waste and the unused digested foodstuffs. You may ask the question, can inadequate water in our bodies have consequences? Just like plants need water to grow, our body needs water to keep the cells active as well. Drinking plenty of water helps to activate the metabolism that brings about digestion, absorption and transportation, and assimilation of the liquid food by the cells.

How does drinking plenty of water help you to lose weight? If you keep your body constantly hydrated by drinking water regularly and daily, you will notice that you seem to be full as if you have eaten more liquid food. The water you drink regularly keeps your metabolism active round the clock. You will experience extra energy originating from the increased calories your body burns daily. Reduced metabolic rate in the aged people reduces their sense of thirst and therefore reduces their demand for water. To avoid the devastating consequences of this experience, the older ones are advised to drink plenty of water regularly even if they are not often feeling regularly. 

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2.5  Minimize the Eating of Too Much Refined Carbohydrate

What are refined carbohydrates and what is the problem with eating too many refined carbohydrates?

Refined carbs belong to the group of raw foods that have been heavily processed to add value to them by improving their nature. In trying to change their raw state, the processing removes many of the other natural nutrients they normally possess. These types of food include white flour, added sugars and sweeteners, white rice, and many other similar products.

During the process of refining raw plant products containing carbohydrates, the fiber content is washed off its body and it simply becomes polished food. For instance, the washing of white rice repeatedly during parboiling removes the fiber on the surface, leaving only the starchy portion of the content. White flour is also a refined carb with the same effect. 

The sweetness of the taste of refined carbs boosts your appetite, causing overeating which in turn increases the risk of obesity. This is one of the reasons why a large number of people are overweight or obese today worldwide. The reason is that refined carbs constitute the greater part of cheap and mostly available foodstuff worldwide.

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2.6  Practice Aerobic Exercises Daily to Burn Fat

What are aerobic exercises? These are exercises that involve the active engagement of your whole body in a shake-up mode. There are high-impact aerobic exercises like running, jumping, rope skipping, spring jumping. The low-impact aerobic exercises include rowing and swimming, walking and cycling, and similar exercises. They are also called cardiovascular exercises because the walkout not only burns fat fast but also instantly activates and increases the rate of your heartbeat. They engage mostly the upper part of your body actively with increased blood flow all over. 

One more thing to mention here is that after engaging in HIIT exercises, you may feel the aftereffect for a whole day. That’s one of the reasons I hardly engage in the exercises except on weekends when I know that I have plenty of free time off from daily work engagement.

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