Numbers of overweight and obese people are increasing every year which is explained mainly due to sedentary lifestyles and unhealthy eating habits. Obesity rates have increased by more than 58-63% among adults over the last 10 years (differ in different countries). As a result, the health of people (especially women) is getting progressively worse with consequences including increased risk for heart disease, hypertension, cancer, diabetes, stroke, sleep apnea, osteoarthritis and other diseases. Each society should start think about obesity prevention.
It is well known that prevention can be much easier than management of already existing overweight and/or obesity. People don’t realize that seemingly difficult behaviors such as eating healthy and exercising regularly can be made easier and attainable through small changes to their everyday lifestyle. There are hundreds of small steps that could be recommended for keeping healthy weight and healthy life.
Question is you motivated to keep healthy weight? Are you ready to start obesity prevention? Are you able to start changing your not healthy lifestyle step by step?
OBESITY PREVENTION STEPS
Obesity prevention – Regular Exercises
It is already proved that every healthy person needs to get 150 to 250 minutes of moderate-intensity activity a week to prevent weight gain. Physical activity and exercise help burn calories (depends on the type, duration, and intensity of the activity). Moderately intense physical activities include fast walking and swimming. Do regular exercise and keep your body weight within normal limits (according to Body Mass Index or according to Waist to Hip Ratio).
Small tips for obesity prevention:
- Slow and steady reduction in body weight is advised.
- Take the stairs instead of the escalator.
- Get of the bus a stop early and walk.
- Park farther from your destination and walk.
Obesity prevention – Healthy Food
It is strongly recommended to eat healthy meals and snacks. Focus on low-calorie, nutrient-dense foods, such as fruits, vegetables and whole grains. Avoid saturated fat and limit sweets and alcohol. Sometimes (not very often) you can use small portions of high-fat, high-calorie foods (just for personal awarding for achieved results). Improve your knowledge about so called “negative calorie food” and be sure to choose foods that promote a healthy weight and good health more often than you choose foods that don’t.
Try always to reduce intake calories if you wish to lose some weight. Cutting only 100-200 extra calories a day from your diet will lead to a weight loss of 5-6 kg in a year, while cutting 500-600 calories a day will lead to a loss of 10 -13 kg in a year.
Small tips for obesity prevention:
Healthy Plate – Obesity Prevention
- Eat less fried foods.
- Eat more fruits and vegetables.
- Eat more fiber rich food items like whole grains, grams and sprouts.
- Eat small meals regularly at frequent intervals.
- Cut down sugar, fatty foods and alcohol.
- Use low-fat milk.
- Weight reducing diet must be in rich in protein and low in carbohydrate and fat.
- Severe fasting may lead to health hazards.
- Enjoy a variety of foods needed to balance your physical activity.
- Try smaller sized items when snacking or eating out.
- Portion out your snack on a plate, not from the bag.
- Order your latte with fat-free milk
Obesity prevention – Food Control
It’s not only important what we eat but it is also very important what we’re doing when we’re eating. Passive eating in front of TV or computer not only burn limited calories but also increase food intake in the absence of hunger.
The obesity risk factors include not controlled eating during watching sports on TV, during parties and other social events, during computer games or Internet activities. Each person can easily identify that obesity risk factors and avoid it for preventing the obesity.
Try keeping a journal and write down what you eat, how much you eat, when you eat, how you’re feeling and how hungry you are.
Obesity prevention – Weight Monitoring
Some people check their weight every day but do nothing. It is strongly recommended to keep weight journal. It is noted that women with weight journals are more successful in keeping off excess kilograms/pounds. Weight monitoring can lead to better diets, healthier lifestyle and show successes. The following weight monitoring methods can be recommended:
- BMI chart,
- Waist to Hip Ratio and/or
- Skin-Fold measurements.
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