How to enhance overall wellbeing through nutrition?

Hi,

Welcome to icliniq.com.

I understand your concern.

Your concern is valid. Obesity occurs due to high carbohydrate intake with less physical activity, and it can be due to drastic hormonal changes as well, which are related to your current age, too, as you are 38. There are many ways to do a self-assessment, or you can visit your physician. First, do not make drastic life changes or a restricted diet that you cannot sustain. But if you are trying to achieve a sustainable healthy lifestyle, follow this point. Nutrition is a vast topic to add one answer, and a sudden exercise routine would not help. Do not make drastic life changes or restrict diets that you cannot sustain longer. Start with small goals like 3000 steps a day or having four glasses of water. It can be customized as per your lifestyle and needs. Second, check for your blood reports. Vitamin screening with hemoglobin can lead to low energy levels, metabolism, and weight gain. Check your vitamins like B12 and D. Check for the obesity stage by calculating your BMI (body mass index). Identify lifestyle changes or stress factors because you have yet to mention more details to guide you, but there is change. I can help you here with a few changes to start with.

1. Take balanced carbohydrate intake throughout the day.

2. Be sure to eat all meals. Avoid letting more than four to five hours between meals to maintain stable blood sugars and diminish extreme hunger.

3. Gradually increase intake of high-fiber carbohydrate foods.

4. Physical activity is significant. Go for at least 20 minutes of walking daily.

5. Take foods rich in fiber and carbohydrates that include whole grain bread, wheat pasta; brown rice, high fiber cereals; oats, barley, legumes (peas, beans, and lentils), corn, bran, seeds, and nuts; fresh and vegetables like broccoli, cauliflower, carrots, apple, and pear.

6. Emphasize lean protein foods at 15 % to 20 % of total calories. Try to include protein with most meals and snacks. Include more dal, legumes, chicken, fish, and low-fat dairy products.

7. Consume about 25 % to 30 % of calories as fat, emphasizing low saturated fat foods and increased monounsaturated and omega-3 fatty acid food choices.

8. Monounsaturated fat-containing food choices include avocado, olive oils, olives, and nuts such as almonds.

9.Omega-3 fatty acid-containing food choices include cold-water fish such as salmon, mackerel, halibut, tuna, sardines, and herring. Include flax seeds, chia seeds, and walnuts.

Foods to avoid:

1. Refined carbohydrates cause inflammation, exacerbate insulin resistance, and should be avoided. These include highly processed foods like white bread, muffins, semolina, and pasta.

2. Limit foods containing trans fatty acids.

3. Avoid red meats as they are high in saturated fats.

I hope this information will help you.

Thanks.