How can I Prevent Obesity?

B. Miller
B. Miller
Eating fast food often can lead to weight gain.
Eating fast food often can lead to weight gain.

Some people are simply predisposed to weight gain, either due to genetics or a medical condition such as hypothyroidism. In many cases, though, it is possible to prevent obesity by following some rules regarding health and lifestyle; for instance, staying physically active and eating a healthy diet are two ways that are the most often recommended and most effective to prevent obesity. Weight loss and getting in shape requires patience and hard work, but taking steps for prevention of extreme weight gain is one of the best ways to avoid illnesses such as cardiovascular disease, diabetes, or even certain cancers.

Cutting out junk food, like pizza, may help a person lose weight.
Cutting out junk food, like pizza, may help a person lose weight.

Diet is one of the most important ways to prevent obesity. This means making healthy food choices and striving for a balance of vegetables, fruit, whole grains, and lean sources of protein like fish and chicken; conversely, it also means avoiding junk food as much as possible, and foods high in sugar, salt, and saturated fat. Many prepared and packaged foods are poor choices because they are high in preservatives and salt. In addition, eat meals slowly, placing the fork down between bites, and keep track of portion sizes to avoid eating large helpings of food. Some people find that eating five small meals throughout the day rather than three larger meals helps to keep blood sugar levels stable and maintain a healthy weight; this is far preferable to starving oneself throughout the day and only eating one or two large meals, which will actually encourage the body to store fat.

Skipping junk foods, like potato chips, can help people lose weight.
Skipping junk foods, like potato chips, can help people lose weight.

Physical fitness is another one of the most important ways to prevent obesity. Experts recommend that you strive for 30 minutes of exercise per day, which does not need to happen all at once. For example, some people find that they can exercise twice a day for 15 minutes per session, or even three times a day for 10 minutes per session. A combination of aerobic and strength exercise is important; some people choose to join a gym, while others simply exercise at home or outdoors in the local neighborhood. In addition, look for ways to be more active throughout the day, such as taking the stairs rather than the elevator.

Eating unhealthy foods, like junk food, can cause obesity in people of any age.
Eating unhealthy foods, like junk food, can cause obesity in people of any age.

There are a few other good lifestyle habits that can help to prevent obesity. Drinking water throughout the day, rather than sugary sodas, is one of the best and easiest ways to stay healthy. In addition, it is important to get enough sleep at night; try for at least six to eight hours. Reduce stress by practicing relaxation techniques such as yoga or meditation. Weigh yourself once a week to keep track of your weight, and address any health concerns with your doctor at a yearly appointment.

You might also Like

Readers Also Love

Discuss this Article

Post your comments
Login:
Forgot password?
Register:
    • Eating fast food often can lead to weight gain.
      Eating fast food often can lead to weight gain.
    • Cutting out junk food, like pizza, may help a person lose weight.
      Cutting out junk food, like pizza, may help a person lose weight.
    • Skipping junk foods, like potato chips, can help people lose weight.
      Skipping junk foods, like potato chips, can help people lose weight.
    • Eating unhealthy foods, like junk food, can cause obesity in people of any age.
      Eating unhealthy foods, like junk food, can cause obesity in people of any age.
    • Drinking water is a simple way to prevent obesity.
      Drinking water is a simple way to prevent obesity.
    • Fresh fruits and vegetables not only offer a wealth of vitamins and fiber, but help to prevent weight gain and obesity.
      Fresh fruits and vegetables not only offer a wealth of vitamins and fiber, but help to prevent weight gain and obesity.
    • Weight loss and getting in shape requires patience and hard work.
      Weight loss and getting in shape requires patience and hard work.
    • Cutting back on foods that are high in salt content can help prevent obesity.
      Cutting back on foods that are high in salt content can help prevent obesity.