I am 19 years old and weight 158 kg

Obesity or being overweight can seriously harm one’s health. Severe health effects from excess fat include cardiovascular disease (heart disease and stroke), type 2 diabetes, musculoskeletal conditions including osteoarthritis, and some malignancies. These illnesses result in significant impairment and early mortality. It is not well known that health issues can arise at any weight, even in those who are only very little overweight, and that the probability of issues rises with increasing weight. Many of these illnesses result in long-term pain for sufferers as well as their families. Furthermore, the health care system might have quite significant expenditures. The good news is that there is a high degree of preventable overweight and obesity. Maintaining an equilibrium between the number of calories utilized and consumed is essential for success. In order to achieve this, people should consume less energy from total fats and more unsaturated fats (instead of saturated fats); they should also eat less sugar and more fruits and vegetables, as well as legumes, whole grains, and nuts. Additionally, people can improve their physical activity levels to at least 30 minutes of regular, moderate-intensity exercise on most days in order to increase the number of calories burned.

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