Prevention of Obesity.
With the prevalence of obesity all round the globe and the dangerous obesity effects, knowing how to prevent obesity becomes important. You may be prone to obesity either genetically, or medically or due to certain life style habits.
All these are explained in causes of obesity and you could start by knowing whether you are in any way associated with these obesity causes. Medical causes can be eliminated with the help of your doctor, while if you are prone to obesity due to genetic reasons or life style habits, you could follow simple steps to prevent obesity.
Prevent Obesity.
Preventing obesity never occurs to you because you are not obese. It is not just obesity that we are talking about, but to prevent being overweight, is also important, because from being overweight to becoming obese is just a small difference. It can happen before you realize it.
Prevention of obesity, in short, is for all of us who are of normal weight or a little overweight or on the verge of obesity. All these steps are for a healthy living and should be incorporated in your life for a healthy life. Obesity has now been classified as a disease which has reached alarming proportions and responsible for premature deaths in obese people.
How to Prevent Obesity.
These steps are based on two principles:
- Eating right, and
- Exercising right.
1) Eating right to Prevent Obesity.
- Choose foods that are nutritious with low calories. Examples of such foods are fruits, vegetables and whole grains. Avoid high calorie foods.
- Avoid foods containing saturated fats, avoid alcohol, sweets and sugars.
- Stick to this type of diet and stay consistent. The food pyramid below outlines the foods to eat and avoid.
- Know the calorie content of foods. You should have a chart of calorie content of common foods.
- Drink plenty of water and fluids. 12 to 15 glasses would be great. Know the benefits of drinking water.
- Keep an eye on your calorie intake. Follow the FDA recommendation of 2000 calories for a healthy adult per day.
- Stay away from fast food joints and junk food.
- Do not overeat and eat only when hungry and not just to pass time.
Image of food pyramid to prevent obesity.
2) Exercising to Prevent Obesity.
According to The American College of Sports Medicine, one should resort to 150 to 250 minutes of moderately intense exercise a week to keep off the extra pounds. This means you must have a moderately intense exercise of 30 minutes everyday. It could be in the form of walking or swimming or jogging. If you are above 40 years of age and keen on starting this kind of physical activity, be sure to take a green signal from your doctor. You could read exercises to lose weight, to know how many calories these exercises help you lose.
3) Always keep an eye on your weight on a regular basis, say weekly.
4) Stay consistent to the extent of making it habit.
Your action step.
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