How to prevent obesity and its health effects?
Because of related medical concerns, or even just a general concern about staying healthy.
Whatever your own reason for worrying about your weight, the goal is worth it.
Preventing obesity helps you reduce your risk of a range of related health problems, from heart disease to diabetes to some types of cancer and much more.
And just like many chronic conditions, obesity can be avoided by following a healthy lifestyle – like staying active, eating a healthy diet, getting enough sleep, etc.
Prevention strategies are also considered treatment strategies if you are already overweight or obese.
Diet or diet:
fruits and vegetables
Obesity can be prevented by following the basic principles of healthy eating.
Here are some simple changes you can make to your eating habits that will help you lose weight and prevent obesity.
1- Eat five meals a day:
Focus on eating at least five to seven servings of whole fruits and vegetables daily.
Fruits and vegetables are low-calorie foods. According to the World Health Organization, there is convincing evidence that eating fruits and vegetables reduces the risk of obesity.
Fruits and vegetables contain elevated levels of nutrients and are associated with a lower risk of diabetes and insulin resistance.
And their fiber content will especially help you feel full with fewer calories, which helps prevent weight gain.
2- Avoid processed foods:
Highly processed foods, such as white bread and many packaged snacks, are a common source of empty calories, which tend to heap up quickly within your body.
A study conducted in 2019 and published in the Journal of Cell Metabolism found that people who received a high-processed diet had consumed more calories and gained additional weight, while those who received a less-processed diet They were eating less and losing weight.
3- Reducing sugar consumption:
It is important to keep your intake of added sugar at low levels. The American Heart Association recommends that eating added sugar should not exceed 6 teaspoons per day for women and 9 teaspoons per day for men.
The main sources of added sugar that should be avoided include sugary drinks, including soft drinks, energy drinks or sports; Sweets made with cereals such as pies, biscuits and cakes; And fruit drinks (which are rarely 100% fruit juice); Candies, and desserts made of dairy, such as ice cream.
4- Reducing artificial sweeteners:
Artificial sweeteners have been linked to obesity and diabetes. If you feel that you should use a substance for sweetening, choose a small amount of honey, which is a natural alternative.
5- Get rid of saturated fats from your diet:
A study published in 2018 in the journal Biomedica showed that eating foods rich in saturated fat contributes to obesity.
So you should compensate for that by focusing on healthy sources of fat (monounsaturated fats and polyunsaturated fats), such as avocado, olive oil, and walnut.
It is striking that there is a specific percentage of healthy fats that are recommended to be set at a rate not to exceed 20-35% of daily calories, and people with high cholesterol or vascular disease may need a lower level.
6- Drink water consciously:
Drink more water and get all sweetened drinks out of your diet.
Make water your favorite drink; Both unsweetened tea and coffee are also good.
And you should avoid energy drinks or sports drinks, which not only contain a huge amount of added sugar, but have been shown (in the case of sports drinks) to pose potential risks to the cardiovascular system.
7- Cook at home:
Studies that looked at the frequency of preparing home meals found that men and women who prepared meals at home were less likely to gain weight.
They were also less likely to develop type 2 diabetes.
8- Try a vegetarian diet:
Eating a vegetarian diet has been associated with greater overall health and significantly lower obesity rates.
To achieve this, you only have to fill your plate with whole vegetables and fruits at every meal.
As for snacks, eat small amounts (1.5 ounce or a small handful) of unsalted nuts like almonds, cashews, nuts, and pistachios (all linked to heart health).
You also have to be careful (or completely eliminated) with protein sources rich in saturated fats, such as red meat and dairy products.
Playing sports :
Most national and international guidelines recommend that an average adult get at least 150 minutes of moderate-intensity physical activity per week.
This means at least 30 minutes a day, five days a week.
The researchers found that individuals who walk at a fast or fast pace are more likely to gain lower weight, lower body mass index (BMI), and lower waist circumference compared to people who perform other activities.