The presence of fat in the body helps in fat storage, provides insulation for heat, and provides shock absorption. Healthy body fat percentages for men range from 25 to 39 percent, and healthy body fat percentages for women range from 18 to 23 percent. If you are a man with a body mass index (BMI) of more than 30 or a woman with a BMI of 25, you are termed obese.

The Basal Metabolic Index, or BMI, may be used to determine a person's degree of obesity. This is determined by dividing your body weight by your entire height. If the average BMI is more than 30, an individual is called obese.

You must be informed, however, that you are not the only one suffering from this potentially deadly illness before you begin treatment. Today, this dreadful illness has reached pandemic proportions in our country. That implies at least 1 in 3 persons in our society are fat. Here are some suggestions were given by the Department of Human Services and the Department of Agriculture as part of the standard dietary recommendations for all Americans.

  1. Fruits - This category includes both fresh and canned fruits. Although fresh is superior owing to the natural sugars it contains, frozen is OK.
  2. Vegetables - These include broccoli, kale, and other dark green leafy vegetables. Additionally, you should try adding orange veggies. This includes, among other things, sweet potato, carrot, and pumpkin.
  3. Calcium-Drink an abundance of low-fat and fat-free milk, but in a proportionate amount.
  4. Cereals and Pasta - Choose whole-grain cereals and pasta since they are healthier for your health and weight reduction.
  5. Protein-rich foods include chicken, and fish, among others.
  6. Fish, nuts, and vegetables are rich sources of unsaturated fat, among others.
  7. Salt - You should reduce your regular salt consumption. Do not consume more than 2300 grams of salt each day. This is equivalent to a teaspoon.

In addition to maintaining a balanced diet, you must also plan enough activity. Walking or running for a little distance at a fast pace might be very beneficial for weight loss. In addition, you may do freehand exercises advised by your personal trainer, if you have one. Additionally, drinking enough water can assist you to cleanse your body of any pollutants that may enter.

Obesity might be a problem for you, but if you adhere to the correct dietary rules you can achieve a healthy weight again.