Being overweight or obese is a genuine cause of concern. It is not just because having a slim body is a dream of almost every other person but also because obesity is associated with various health problems. One of the conditions linked with weight gain is sleep apnea. It is a breathing-related rest disorder where the person experiences a pause in breathing because of the collapse of the airway. So, what happens is that because of excess weight, extra tissues develop at the back of the throat, which causes hindrance in breathing. So, in order to help you stay fit and avoid sleep apnea, here are some tips. Have a look!

Tips that can help you lose weight:

1. Eat a healthy and nutritional diet:

To stay in shape, you must pay attention to what you eat. A basic rule for what you can include in your diet is to remember that each meal must consist of 50% of fruits and veggies, 25% protein, and 25% of whole grains. Besides, it must have a fibre intake of 25-30g and must not contain saturated fats. For this purpose, foods like nuts, seeds, whole grains, legumes, and fish should be consumed. At the same time, you must also avoid bagels, white bread, processed food, baked goods, and fatty meats.

2. Eliminate liquid calories:
   Even if you eat a nutritional diet, you can consume hundreds of calories each day by drinking sweetened beverages like soda, juice, tea, or alcohol. Nutritionists refer to them as empty calories since they provide energy content without giving any nutritional benefits. So, it would help if you stuck to water or unsweetened tea/coffee. For flavour, you can always add a splash of fresh lemon or orange.
   
   
3. Stay hydrated:
   It is vital to drink ample water and stay hydrated at all times. Doing so promotes fullness and helps keep your calorie intake in check. Experts suggest that having a glass or two of water before meals can be good for you. A study showed that people who had water before eating showed a 13% lower calorie intake than those who did not. Besides, drinking water is also beneficial for your health as it helps burn more calories.
   
   
4. Get enough sleep:
   For staying in shape, getting enough sleep is vital. Sleep deprivation increases your risk of weight gain and interferes with weight maintenance. One of the main reasons behind this is that inadequate sleep increases the amount of ghrelin produced in the body. It is the hunger hormone that increases appetite. Also, in poor sleepers, lower levels of leptin are diagnosed. The hormone is responsible for controlling appetite. Furthermore, less rest makes you tired and affects your will to exercise. All these factors make it necessary to sleep for seven to eight hours to maintain a healthy weight.

So, these are a few tips you can try if you seek ways to lose weight. Having a fit and healthy body will protect you from many complicated health conditions besides apnea.