Obesity is defined as an excess accumulation of fat in the body, which leads to reaching a higher than normal and healthy weight, and it is usually diagnosed using the BMI by dividing the weight by the square of a person's height in meters, and those with a BMI ranging from 25-29.9 are classified as having Excess weight, while if the indicator exceeds thirty, the person is considered obese. 
10 secrets for every woman who dreams of losing weight
You can follow these tips to help you lose weight: 
- Tracking food intake closely: Being aware of the quantities of food consumed and tracking them accurately is very important for weight loss, as a person must be aware of all the amounts of food and drink in his diet, and food tracking applications on smart devices can help in this.
- Eating protein for breakfast: Protein contributes to the regulation of hormones that help to feel full, and this is due to the reduction of levels of the hormone ghrelin responsible for hunger, and the increase in levels of hormones responsible for satiety, including the hormone YY peptide , It is worth noting that the feeling of satiety after eating protein for breakfast lasts for several hours after that.
- Refrain from eating sugar and refined carbohydrates: increased sugar intake is associated with obesity, as this increase leads to high levels of insulin, which increases the storage of fats in the body, and thus weight gain, and refined carbohydrates have been subjected to many food manufacturing processes and lost many of their nutrients, including Fiber.
- Increase your fiber intake: Although fiber is a vegetable carbohydrate , eating it increases a person's sense of satiety, which leads to weight loss. Whole grains, vegetables, fruits, beans, nuts, seeds and many other important sources of fiber are considered.
- Maintaining the levels of beneficial bacteria in the intestine: as the intestine contains very large quantities of bacteria, some types of which have been found to contribute to maintaining a healthy weight, and among the methods that can be used to maintain the levels of these beneficial bacteria:
- Eat different types of plants such as fruits, vegetables, and grains, and it has been found that increasing the intake of these foods increases the levels of fiber intake, and it is worth noting that it is recommended that vegetables and plant foods make up 75% of all meals.
- Eating fermented foods that stimulate the activity of beneficial bacteria, and inhibit harmful bacteria in the intestine, because they contain probiotics, and examples of these foods are yogurt.
- Eating prebiotic foods that stimulate the growth of beneficial bacteria and their activity in the intestine, which contributes to maintaining weight, and examples of foods that contain prebiotics: onions, garlic, bananas, avocados, asparagus, and other fruits and vegetables .
- Get enough sleep: Several studies indicate that sleeping for less than 5-6 hours per night is associated with an increased risk of obesity.
- Reducing tension and stress: The body secretes the hormones adrenaline and cortisol in the event of stress, and the long periods of cortisol remaining in the blood can increase a person's appetite, which leads to an increase in food intake.
- Keeping healthy food around: Keeping healthy food around helps reduce the intake of unhealthy foods in case of hunger. 
- Eat spicy foods: Spicy foods contain capsaicin, which increases the metabolism rate and reduces the appetite slightly. 
- Exercising: Exercising in both types of exercise, aerobic exercises and resistance exercises contribute to losing weight and fats from the body, and maintaining muscle mass. 
Causes of obesity
Obesity usually develops as a result of eating more calories than the body burns, and other reasons, including the following: 
- Eating a poor, high-calorie and high-fat diet.
- Leading a sedentary lifestyle.
- Lack of adequate and comfortable sleep , as lack of sleep causes hormonal changes that increase a person's feeling of hunger, and make him crave certain high-calorie foods.
- Genetics and genes that influence the way the body converts food into energy, and how fats are stored in the body.
- Age associated with lost muscle mass, decreased metabolism , and thus easy weight gain
- Difficulty shedding the weight that the body gained during pregnancy, and this may lead to obesity if not decreased.
- Suffering from some medical conditions that may lead to weight gain, such as polycystic ovary syndrome, hypothyroidism, and degenerative arthritis that limits a person's movement.
Health problems associated with obesity
Obesity is not only a cosmetic problem, but rather a serious condition associated with many diseases. Obesity is also directly related to an increase in death rates . Among the health problems associated with obesity are: 
- High levels of triglycerides and low level of good cholesterol (HDL cholesterol) in the blood.
- Type 2 diabetes.
- Metabolic syndrome ; It is a combination of several health disorders, such as high blood pressure and high levels of sugar and triglycerides.
- Heart disease.
- brain attack.
- Various types of cancer , such as uterine cancer, cervical cancer, endometrial cancer, ovarian cancer, breast cancer, colorectal cancer, esophageal cancer, liver cancer, gallbladder cancer, pancreatic cancer, kidney cancer, and prostate cancer.
- Respiratory disorders, including sleep apnea.
- Gallbladder diseases.
- Women's problems such as infertility and irregular menstruation.
Obesity affects the quality of life, as a person may not be able to participate in recreational activities, may avoid public places, and may become depressed and isolated from his surroundings, in addition to a decrease in work productivity. 
- Jerry R for Balentine, "Obesity" , Www.medicinenet.com , Retrieved 8-10-2018. Edited.
- Tracey Williams Strudwick (3-7-2018), "How to naturally lose weight fast" , www.medicalnewstoday.com , Retrieved 9-10-2018. Edited.
- Kris Gunnars (22-8-2018), "26 Weight Loss Tips That Are Post Are Actually Evidence-Based Computer " , Www.healthline.com , Retrieved 9-10-2018. Edited.
- Danielle Moores (16-7-2018), "Obesity" , www.healthline.com , Retrieved 8-10-2018. Edited.
- "Obesity" , Www.mayoclinic.org , Retrieved 9-10-2018. Edited.