How to prevent obesity: Follow the below-mentioned steps-
Prevention of obesity in adults.
Most of these How to prevent obesity tips are the same for losing weight. The bottom line is that eating a healthy diet and being more physically active can help prevent obesity.
Consume less “bad” fat and more “good” fat
Contrary to what is believed behind the fad of low-fat diets of the 90s, not all fats are bad. ATrusted Source 2017 Trust Source study published in the Nutrition Journal showed that eating healthy dietary fats, such as polyunsaturated fats, can improve cholesterol levels and reduce the risk of obesity.
Consume less processed and sugary foods
According to a 2016 study, Trusted Source, published in The American Journal of Clinical Nutrition, eating processed and ultra-processed foods is linked to an increased risk of obesity. Many processed foods are high in fat, salt, and sugar, which can encourage overeating.
Eat more servings of fruits and vegetables.
The recommendation for fruit and vegetable intake on a daily basis is five to nine servings per day for adults. Filling your plate with vegetables and fruits can help keep calories reasonable and reduce the risk of overeating.
Eat plenty of dietary fiber
Studies on How to prevent obesity continue to show that dietary fiber plays a role in weight maintenance. A 2012 Trrust Source test found that people who took a fiber complex supplement three times a day for 12 weeks lost up to 5 percent of their body weight.
Focus on eating low glycemic index foods
The glycemic index (GI) is a scale used to measure how quickly a food will raise blood sugar. Focusing on low GI foods can help keep blood sugar levels more stable. Keeping your blood glucose levels stable can help with weight control.
Involve the family on your journey
Social support is not just for children and teens, it is important that adults feel supported as well. Whether you’re cooking with family or taking walks with friends, engaging people can help foster a healthy lifestyle.
Participate in regular aerobic activity.
Incorporating regular physical activity into your schedule is important to maintain or lose weight, among other benefits. The CDCTrusted source recommends 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.
Incorporate a weight training regimen.
Weight training is as important to weight maintenance as an aerobic activity. In addition to weekly aerobic activity, the WHO recommends weight training that involves all major muscles at least twice a week.
Focus on reducing daily stress
Stress can have side effects on the body. A 2012 study, Trusted Source, suggests that stress can trigger a brain response that changes eating patterns and leads to cravings for high-calorie foods. Eating too many high-calorie foods can contribute to the development of obesity.
Learn how to prepare food budgets and meal preparation
It is much easier to buy healthy food when you have a plan. Creating a budget and food list for your shopping trips can help you avoid the temptations of unhealthy food. Plus, preparing meals can allow you to have healthy meals ready to go. This is How to prevent obesity.