Tips for Obesity Prevention

Obesity is a chronic health issue that affects millions of people worldwide. It can be defined as having a body mass index (BMI) of 30 or higher. BMI is a measure of weight relative to height. Obesity is known to increases the risk of many health issues, such as, diabetes, heart disease, stroke, some cancers, etc. Therefore, obesity prevention should be taken seriously for good health. 

Obesity can arise as a result of various factors such as environmental, behavioral, and social factors, including complex genetic interaction. Some of these factors are can be controlled or influenced by our choices and actions. 

Here we will discus some tips for preventing obesity based on the latest scientific studies and recommendations.

Follow a healthy diet

A healthy diet is one that provides adequate nutrients, such as vitamins, minerals, and fiber, while limiting excess calories, especially from added sugars, saturated fats, and refined grains. 

One of the main factors that contributes to obesity is over feeding or consuming more calories than the body needs or uses. Therefore, we can prevent obesity by balancing  our calories intake with the calories we burn through physical activity and metabolism.

Examples of healthy foods and drinks are:

• Fruits and vegetables: vegetables has low calories and high in nutrients and fiber. Aim for at least five to seven servings of whole fruits and vegetables every day.
• Whole grains: These grains are rich in nutrients and fiber. Examples are brown rice, oats, quinoa, and whole wheat bread. Whole grains provide complex carbohydrates, which are a source of energy and help regulate blood sugar levels. Aim for at least three servings of whole grains per day.
• Lean proteins: These are proteins that are low in fat and high in quality. Examples are lean meats, poultry, fish, eggs, beans, nuts, and seeds. Proteins are essential for building and repairing tissues, muscles, and organs. Aim for at least two servings of lean proteins per day.
• Low fat dairy: These are dairy products that are low in fat and high in calcium, which is important for bone health. Examples are skim milk, low-fat yogurt, and cheese. Aim for at least two servings of low-fat dairy per day.
• Water: Water has no calories and helps flush out toxins and waste. It also helps you feel full and prevent dehydration. Aim for at least eight glasses of water every day, and more if you are physically active or live in a hot climate.

For examples of unhealthy foods and drinks that should be avoided or limit intake read obesity prone foods what you should you should you should should know

Some general tips for following a healthy diet are:

• Eat a variety of foods from different food groups, and choose foods that are rich in color, flavor, and texture.
• Eat slowly and mindfully, and pay attention to your hunger and fullness cues. Stop eating when you are comfortably full, not stuffed.
• Avoid skipping meals, especially breakfast, which can help you start your day with energy and prevent overeating later.
• Plan your meals and snacks ahead of time, and prepare them at home as much as possible. This can help you control the ingredients, portions, and calories of your food.
• Use smaller plates, bowls, and cups to serve your food, and avoid second helpings. This can help you reduce the amount of food you eat and prevent overeating.
• Limit eating out, especially at fast-food restaurants, which tend to offer large portions of high-calorie, high-fat, and high-salt foods. If you do eat out, choose healthier options, such as salads, grilled or baked dishes, and water or unsweetened tea. Ask for sauces and dressings on the side, and use them sparingly. Share your food with others, or take home the leftovers for another meal.
• Read nutrition labels on packaged foods, and choose foods that are low in calories, fat, sugar, and salt. Avoid foods that have trans fats, which are harmful fats that can raise your bad cholesterol and lower your good cholesterol. Trans fats are often found in baked goods, fried foods, and margarine. They are listed as partially hydrogenated oils on the ingredient list.
• Drink water instead of sugary drinks, such as sodas, juices, sports drinks, and energy drinks. These drinks can add a lot of calories and sugar to your diet, and do not satisfy your hunger. 
• Limit your intake of alcohol, which can also add a lot of calories and sugar to your diet, and affect your liver function and metabolism. Alcohol can also impair your judgment and make you more likely to overeat or make unhealthy food choices. If you do drink alcohol, do so in moderation. 

Be physically active

lack of or minimal physical activity is also a factor that can lead to obesity as stored calories are not burned down. Physical activity is any movement that makes your muscles work and requires your body to use energy. 

Physical activity has many benefits for your health, such as:

• Strengthening your muscles and bones and reducing your risk of osteoporosis and falls
• Improving your cardiovascular fitness and reducing your risk of heart disease and stroke
• Regulating your blood sugar and insulin levels and reducing your risk of diabetes
• Boosting your metabolism and helping you burn more calories and fat
• Improving your sleep quality and duration
• Enhancing your mood and mental health and reducing your risk of depression and anxiety

To prevent obesity, it is recommended that adults get at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both. Moderate-intensity physical activity is any activity that makes you breathe harder and your heart beat faster, but still allows you to talk. Examples are brisk walking, cycling, swimming, dancing, and gardening.