Obesity is a complex, chronic disease with several causes that lead to excessive body fat and sometimes, poor health. What is obesity? Body fat itself is not a disease, of course.
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But when your body has too much extra fat it can change the way it functions. These changes are progressive, can worsen over time, and they can lead to adverse health effects.
The good news is that you can improve your health risks by losing some of your excess body fat. Even small changes in weight can have a big impact on your health. Not every weight loss method works for everyone.
Most people have tried to lose weight more than once. And keeping the weight off is just as important as losing it in the first place.
5 simple things you can do NOW to prevent obesity
1. Avoid processed foods
Consumption of processed foods is linked to a higher risk of obesity.
Foods that are high in fat, salt, and sugar are not only unhealthy but also encourage overeating. So lay off the chips and start substituting water for soda for starters then start tweaking your diet to ensure that you integrate more whole foods and fresh fruits and vegetables into your meals and snacks.
2. Increase your physical activity
A healthy diet and physical activity always go hand-in-hand in decreasing the risk of obesity and even in combating it if you already are obese or overweight.
Exercise, even in moderate amounts, can go a long way in helping you keep the weight off. Aerobic activities like walking, hiking, and dancing or more vigorous ones like running, swimming and cycling will increase your energy expenditure therefore helping you burn fat and increase your muscle weight.
3. Ensure that you’re getting enough sleep
Sleeplessness can lead to obesity in many different ways. According to Harvard University’s School of Public Health, people who lack enough sleep become too tired to exercise, decreasing the “calories burned” side of the weight-change equation.
Sleep-deprived individuals may take in more calories, simply because they are awake longer and have more opportunities to eat. Moreover, sleeplessness also disrupts the balance of key hormones that control appetite, so people who lack sleep may be hungrier than usual.
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4. Cut down on your screen time
Nowadays, almost everyone is guilty of spending too much time on their screens whether you’re playing mobile games or binge-watching your favorite shows on YouTube or Netflix.
But the more time you spend in front of your phone, computer, or television, the less opportunity you have to become physically active. Adding to that is the fact that your screen time can also affect the amount of sleep you get, depriving you of your much-needed rest.
5. Visit your doctor’s office
Most people do not realize this, but a visit to your physician should be made out of habit and not out of need.
If you’re concerned about weight-related health problems and you feel like you’re at risk of being obese, pay your doctor a visit and ask him or her about obesity management. You and your doctor can evaluate your current health condition, discuss health risks and look at your weight-loss options.
Eat a healthy diet.
People become obese usually because they eat more calories than they burn. The excess energy is stored as fat. The recommended calorie intake for men is 2,500 and for women is 2,000 each day.
High-calorie foods include those high in sugar and fats. If you are able to eat a healthy, nutritionally balanced diet, it is easier to keep your calorie intake within a range that keeps you at a healthy weight and obesity free.
By eating healthy meals at regular intervals, you are also less likely to succumb to food cravings that can lead to snacking.
Eating more healthily should include reducing the amount of processed and fast food that you consume, as these tend to be high in fats and sugars.
You may be surprised that seemingly healthy foods conceal high calories, so get into the habit of checking labels. Try to cut down the amount of sugar in your diet don’t add sugar to hot drinks and take low sugar options when it comes to soft drinks.
Be careful, because fruit juices and smoothies can be packed with sugar. If you like to eat out, don’t be scared to ask how the food is cooked and ask for advice from the waiting staff about finding the healthy option on the menu.
Enjoy regular exercise
People who exercise regularly are less likely to be obese. Regular exercise has so many benefits which include burning off calories.
It is recommended that you take 150 minutes of exercise every week. The exercise will keep you fit and can also help moderate your appetite. You don’t need to join a gym or sports team to exercise well.
Walking is one of the easiest ways to incorporate exercise into your daily routine, but anything goes: taking the stairs instead of the elevator, gardening, cycling to work or the shops, are all that count towards your quota.
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