How to reduce obesity quickly?

You do not have to do everything at once, try one thing at a time and find what works for you. Do get active for 150 minutes a week – you can break this up into shorter sessions. Aim to get your 5 A Day – 80g of fresh, canned or frozen fruit or vegetables count as 1 portion. Aim to lose 1 to 2lbs, or 0.5 to 1kg, a week. Read food labels – products with more green colour coding than amber and red are often a healthier option. Swap sugary drinks for water – if you do not like the taste, add slices of lemon or lime for flavour. Cut down on food that's high in sugar and fat – start by swapping sugary cereal for wholegrain alternatives.

Try curbing carbs instead of fats. When Johns Hopkins researchers compared the effects on the heart of losing weight through a low-carbohydrate diet versus a low-fat diet for six months—each containing the same amount of calories—those on a low-carb diet lost an average of 10 pounds more than those on a low-fat diet—28.9 pounds versus 18.7 pounds. The benefit of a low-carb approach is that it simply involves learning better food choices—no calorie-counting is necessary. In general, a low-carb way of eating shifts your intake away from problem foods—those high in carbs and sugar and without much fiber, like bread, bagels and sodas—and toward high-fiber or high-protein choices, like vegetables, beans and healthy meats. Keep moving, physical activity helps burn abdominal fat. One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise nearly every day. Lift weights, adding even moderate strength training to aerobic exercise helps build lean muscle mass, which causes you to burn more calories throughout the entire day, both at rest and during exercise. Move away from processed foods, the ingredients in packaged goods and snack foods are often heavy on trans fats, added sugar and added salt or sodium—three things that make it difficult to lose weight.

To reduce obesity quickly, making small but achievable changes to your lifestyle can help you lose weight in a healthier and more sustainable way. Instead of taking extreme measures to lose weight quickly, break your weight loss down into small goals and focus on each step at a time. If you have a lot of excess weight, start by aiming to lose 10 per cent of your body weight. A combination of diet changes and getting more active has been shown to be more effective than just changing what you eat, so think about ways to include exercise into your routine too. The NHS recommends 150 minutes of moderate intensity activity, like cycling or brisk walking, a week, but if this seems like a lot to begin with, try breaking this down into 10-minute chunks. To lose weight, the energy you eat needs to be less than the energy you use, so focus on eating more foods like fruit and vegetables, beans, wholegrains and oily fish.