By Madeeha Akhtar
Today, obesity is a widespread problem that inflicts numerous people across the globe. After having struck the developed world, obesity is now making its way into the developing world.
People from middle and high income groups are steadily falling prey to this debilitating condition. The diets of adults and children have gradually changed to include more of fast, fatty and junk foods. Moreover, lives have become largely sedentary and that includes children. Islam lays great emphasis on moderation. Moderation in eating can keep an individual healthy and protect him from obesity, which can further lead to: high blood pressure, coronary heart disease, cholesterol and diabetes.
Overeating is strongly discouraged in both the Quran and the Sunnah. The Quran says: “…eat of the Tayyibat (good lawful things) wherewith We have provided you, and commit no transgression or oppression therein.” (Ta-Ha, 20:81)
In addition to the Quran, many Hadeeths also encourage moderation. The Prophet (sa) said: “Man should fill one third (of his stomach) with food, one third with drink and leave one third for easy breathing.” (Ahmad)
To deal with obesity, slimming clinics and health clubs are springing up in various areas. They provide intensive diet plans and exercise schedules that promise as much as 12-15 lbs of weight loss per week. To speed up the weight loss even further, they also offer drugs. Such diet plans that encourage rapid weight loss are not only futile but hazardous. They often lead to such diseases as anorexia nervosa and bulimia, and, to top it all, the weight lost through such programmes is often regained. Islam provides a solution to this problem.
Fasting in Ramadan leads to gradual weight loss of about 1-2 lbs per week. This steady and measured weight loss does not present any health risks. In addition to this, the Quran and Sunnah also recommend certain foods, such as honey, dates, figs, milk and olives, for their healing properties. Here are some tips that an individual can follow to build good eating habits, loose weight gradually and sustain it.
Never Skip Breakfast
Breakfast is the most important meal of the day. Our body is deprived of food the whole night and breakfast kick starts our metabolism. We might think that skipping breakfast means skipping calories, but missing breakfast puts our body into a slow mode for the entire day.
Eating slowly enables us to enjoy every bite of our meal and also makes us feel fuller. You should try to take around fifteen to twenty minutes to finish your meal. Take the time to sit and eat, rather than wolf down everything and rush off from the table.
More Meals; Smaller Portions
Instead of having three big meals, take six smaller portions. Following this tip, you will always feel full. The body will never starve and, hence, there will be no desire to binge on unhealthy foods.
Eight Glasses of Water Per Day
You should start your day with a glass of water. The water will keep you hydrated and you will feel less hungry. Water also flushes out toxins from your body, and hence, you will feel less tired. Additional water intake will also be reflected in shiny, glowing skin.
Cut Down on Sugar
Avoid soft drinks, chocolates and other sweets.
Be Physically Active
Incorporate into your daily routine such small activities as taking the stairs instead of the lift and carrying a basket in the supermarket instead of pushing the trolley. We are living in an age of technology and fast food. So, while on the one hand, we are moving lesser, on the other hand, we are eating more. Being healthy in this scenario is all about controlling your diet and increasing your physical exercise.
Some foods that help in loosing weight are:
- green tea,
- limes and grapefruits,
- bitter gourd,