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Historically, being a bigger person was valued, being a sign of wealth, fertility and ability to survive a famine. But in a modern Rich World with its plentiful supply of food, these plusses are lost.
In fact, obesity (excessive body fat) is regarded as one of the most serious health problems of the 21st century. It is a leading cause of preventable death worldwide, with increasing rates in adults and children (Wikipedia, accessed 29 October 2017).

So, here is a simple and frugal lifestyle plan to handling weighty matters.
It worked for me.
It requires commitment and effort, as well as seeing the danger of doing nothing.

Diet
In my experience, diet was the biggest factor to improving my body.
Humans are adapted evolutionarily to a wide range of diets (different proportions of protein, carbohydrate, fat), as we have populated vastly different places, and nature (unlike the supermarket) has its cycles. So be calm about proportions. Consider:-

  • Added sugar is the villain. Probably the most helpful advice is reduce foods with added sugars (junk). Evolutionarily, the animal in us senses that sweet food is safe to eat, but in a modern world where so many foods are made sweet, we have messed up this helpful instinct. So, minimise foods with added sugar and fructose. Read more here, here, here
  • Fat is the innocent that has been unjustly vilified. Fat is necessary and good for us. Every human cell requires fat! Feeling full comes from adequate fats, not endless junk. Choose healthy fats like avocado, olive oil and coconut butter and eat plentifully!
  • Eat organic food if you can afford it. I believe it should be a human right to access it. This reduces your intake of drugs, hormones and pesticides which may mess with your body's natural systems.
  • Begin to make dietary adjustments slowly and surely. For example, switch to darker chocolate.
  • Try eating less. Smaller plates may help.
  • Learn how to prepare food and cook from scratch. Avoid processed foods. This will take more time; you just need to prioritise it; you could start with one day a week of it. It can feel very satisfying and healthy.
  • Eat vegetables and fruit plentifully. Some advise avoiding fruit because of its sugar content, but I disagree as it is not added sugar. I love smoothies made with a Vitamix or Blendtec or similar - see GreenSmoothieGirl for inspiration.
  • Water is your friend. Cut out fizzy drinks, diet drinks, any drinks with added sugars. Tea, especially herbal tea, is good - but keep clear of added sweeteners. 
Exercise
Movement is life. Get moving.
Humans have become far too sedentary. Where possible and safe:-
  • Choose walking over the likes of cars, elevators, etc.
  • Try and daily take a brisk walk of 30 minutes.
  • Stand rather than sit, whether in the office, public transport, or at home. Try and stand for three hours daily (e.g. only use your laptop when standing). If you must sit, take frequent breaks (e.g. every 30 minutes) and move! Learn more here
"People are sitting down at work, then sitting in the car and then sitting down in front of the television. Your metabolic rate crashes to an absolute minimum. It isn't natural. Humans are designed to stand up and keep moving." (Dr John Buckley cited at BBCposted 11 December 2015, accessed 12 December 2015)

Sleep & Body Clock
Throw out your body clock and you are likely to sleep badly, which means more chance of eating too much and gorging on junk food.
Also, things like artificial light and technology gadgets will throw out your natural rhythms. So:-
  • When using gadgets in the evening, reduce exposure to blue light by using a program like f.lux or similar.
  • Avoid bright light and gadgets for at least one hour before bed.
  • Do not have any gadgets in the bedroom.
  • Realise how important sleep is to your well-being!
Psychological Issues
- Stress: Excessive stress in your life will make you eat more, especially junk food. Can you simplify your life?
- PTSD (Post-traumatic stress disorder): Sometimes, extra weight acts as a barrier or protection against past harsh experiences. Ideally you need to gradually face and heal these dark experiences.
  • Counselling may help. But this may be costly.
  • Flower essences may help and cost little. Rescue Remedy (also called Five Flower Remedy) alone may achieve wonders! You can do-it-yourself, prescribing flower remedies for yourself (e.g. see here).
  • Be aware this could be a long journey, especially if, for example, you unearth serious childhood abuse.
Other Considerations
- There may be a genetic component to being a big person. In other worlds, you may be naturally large!
- Any drug you are taking may be messing with your body's natural systems. Try and demedicalise!

Also see:-

Physical Body


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