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Obesity is a harsh reality of modern-day lifestyles. People who are healthy or come under the category of normal weight can become obese in no time if they don’t keep up their healthy habits. Even kids can turn obese if nobody focuses on their eating habits. Obesity doesn’t mean looking physically unattractive. The repercussions on our health is the thing we need to worry about. So, here we are with 5 tips on how to prevent obesity.
Obesity is a major public health concern worldwide, and it has been associated with various health complications such as type 2 diabetes, heart disease, stroke, and some cancers. The World Obesity Federation’s 2023 atlas suggests that over 4 billion people may be overweight or obese within the next 12 years, compared to over 2.6 billion in 2020.
Let’s take a look at how to prevent obesity in adults
1. Maintain a healthy diet
This goes without saying because what you eat has a direct impact on your weight and health. One of the most effective ways to prevent obesity is to maintain a healthy diet. According to research, consuming a balanced diet with plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats can help prevent obesity. A balanced diet ensures that your body is getting all the nutrients it needs without consuming excessive calories.
It is also important to avoid processed and high-calorie foods such as fast food, junk food and sugary drinks, as these can contribute to weight gain. Instead, opt for home-cooked meals and choose healthier snacks, such as nuts, fruits, and vegetables.
2. Engage in physical activity
Physical activity is another important factor in preventing obesity. Regular exercise can help you maintain a healthy weight by burning calories and building muscle mass. According to the US Centers for Disease Control and Prevention (CDC), adults should aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week.
Additionally, incorporating strength training exercises can help build muscle mass and increase metabolism, which can help burn more calories throughout the day.
Also read: Say goodbye to belly fat after menopause with these 7 effective exercises
3. Get adequate sleep
Research has also shown that getting adequate sleep can play a role in preventing obesity. Studies have found that inadequate sleep can lead to hormonal imbalances that can contribute to weight gain. Adults should aim for 7-9 hours of sleep per night to ensure optimal health and weight management.
4. Reduce stress
Stress is another factor that can contribute to obesity. When you’re stressed, your body produces cortisol, a hormone that can increase appetite and lead to weight gain. Therefore, it is important to manage stress effectively to prevent obesity. Engaging in stress-reducing activities, such as meditation, yoga or deep breathing exercises, can help manage stress levels and reduce the risk of weight gain.
5. Practice mindful eating
Mindful eating is another strategy that can help prevent obesity. Mindful eating involves paying attention to your food and eating in a way that promotes awareness and satisfaction. This means avoiding distractions, such as watching TV or using your phone while eating, and paying attention to your hunger and fullness cues.
Research has shown that mindful eating can help prevent overeating and promote weight loss, as it helps you recognise when you are full and avoid consuming excess calories.
So, follow these tips and maintain a healthy routine to keep obesity and related diseases at bay!