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Steps for living a healthy lifestyle
According to the world health organization,
In 2016, more than 1.9 billion adults, 18 years and older, were overweight. 39% of adults aged 18 years and over were overweight and 13% were obese out of the total population these facts are alarming we all have to do something about it
Hello my name is Masab Asif and the topic of my presentation is steps for living a healthy lifestyle
So how do we find out that a person is obese, overweight or healthy? Body mass index (BMI) is a simple index of weight to height ratio that is commonly used to classify overweight and obesity in adults
If you have a BMI of 18-25 that is considered as healthy 25-30 is considered as overweight and 30 + is considered as obese
Causes of obesity and overweight?
The main cause of obesity and overweight difference between calories consumed and calories required
Decrease in physical activity due to the increasingly sedentary nature of many forms of work, changing modes of transportation, and increasing urbanization.
Changes in dietary and physical activity patterns are often the result of environmental and societal changes that lead to obesity and eventually to disease
What are common health consequences of overweight and obesity?
High BMI is a major risk factor for non-communicable diseases such as cardiovascular diseases (mainly heart disease and stroke) diabetes; some cancers (including endometrial, breast, ovarian, prostate, liver, gallbladder, kidney, and colon).The risk for these no communicable diseases increases, with increases in BMI. Childhood obesity is linked to a higher chance of obesity, premature death, and disability in adulthood.
can overweight and obesity be reduced?
Overweight and obesity, as well as their related non- communicable diseases, are largely preventable. By having a healthy lifestyle by making the choice of healthier foods and regular physical activities
At the individual level there are certain steps we can take for a healthy lifestyle like there are many steps but three basic steps I will tell you that will help you achieve a healthy lifestyle
First one is the diet which contributes to the 70% of being healthy they say the things we eat resemble how we appear if we eat crap we would look like crap there are 3 main sources of food carbohydrates, fats, and proteins our diet should be a complete blend of these three sources
Your diet should be protein-rich as 25-40 % of your calories should come from protein-based souces as protein keep us full for longer time and is beneficial for muscle growth we should limit energy intake from total fats and sugars and increase consumption of fruit and vegetables, as whole grains and nuts.we should cut out all packaged and process food restrict deep-fried foods and salty foods
We should drink 8 glasses or 2 liters of water every day that would flush the toxins out of our body
And should avoid smoking
The second most important thing for a healthy lifestyle is the exercise to engage in a regular physical activity (60 minutes a day for children and 150 minutes spread through the week for adults).
Exercise consist of two main types cardiovascular and weight training a blend of both will maximize the results both types are important for the human body cardiovascular exercise help keeping your heart and vital organs healthy while weight training helps in promoting muscle growth and help to boost the metabolism now I know everyone does not like going to the gym so there are many other options such as Go on a hike, walk with friends or take a karate class, or whatever you enjoy. “There’s no need to stick to cardio equipment in the gym if you’re dreading it and you don’t like it,”
Health experts recommend walking 10000 steps daily
Third most important thing we should get 6-8 hours of sleep every night which is essential for the working of our body our sleep pattern should be same for every day and we should try to sleep from 10 pm to 5 am which is our body’s natural sleeping pattern and the body recovers and heals during this time it is said 1 hour of sleep before midnight is equal to 2 hours of sleep after midnight so we should have a proper sleeping pattern
In conclusion, if we follow these 3 steps properly for a couple of months we would start noticing the positive aspects as high energy levels, levels, better mood we would start losing the excess weight and our overall life would become better

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