Obesity is a serious health issue that impacts individuals and society as a whole. This condition can lead to a rise in the development of various long-term diseases, such as type 2 diabetes. Obesity also takes a toll on mental well-being, contributing to low self-esteem, depression, and anxiety. By tackling obesity at its roots, we can improve individual health outcomes, enhance overall well-being, and reduce the strain on healthcare systems. In this article, we discuss methods for obesity prevention.
What are healthy dietary ways for obesity prevention?
Maintaining a healthy weight is essential for your complete well-being. Obesity and overweight without any intervention are invitations to multiple health issues. You may find it hard to move with the additional pressure on your joints. Obesity can lead to serious diseases like diabetes, stroke, heart disease and others.
Knowing about energy balance helps you understand how to maintain a healthy weight. We gain weight when we take in more energy than we spend over time. We lose weight when we spend more energy and take in less energy. When the BMI is between 18.5 and 24.9, the individual has a healthy weight. A BMI over 30 is obesity, while a BMI from 25 to 29.9 is overweight.
A major focus for obesity control is sticking to a high nutrient but low-calorie diet. Along with eating a balanced diet, people with obesity should reduce intake by 500 calories daily.
The energy density of food explains how tightly packed calories are in your food. It denotes the number of calories per gram of the food. This means you can eat a larger portion of a lower energy-density food than a higher energy-density food for the same number of calories. Lower energy density foods may contain more water and fibre, and thus, provide fewer calories, even with a higher portion.
Studies provide dietary advice to people with high BMI to adopt an eating pattern that is lower in energy density. For example, it is better to increase the consumption of fruits and vegetables and decrease high-calorie foods like bread. Additionally, people who consume low energy-density foods can consume greater quantities of nutritious foods. Studies have found that a low energy density diet has a greater effect on weight loss. Lower energy-dense diets provide the feeling of satiety and control the feelings of hunger.
Studies have illustrated that lowering dietary energy density gives patients another advantage in maintaining their reduced weight loss.
Evidence exists that Western diets increase the risk of weight gain and obesity. The reason is the dietary pattern. Western diets comprise high-density but nutritionally poor foods. Their consumption includes refined grains, red meat, and sugar-sweetened beverages.
Conversely, research shows that consumption of low-fat dairy and Mediterranean diets (MD) can protect against developing obesity. MD diets have a high intake of plant-based foods. They mostly use olive oil, fruits, vegetables, bread and cereals, legumes or nuts.
How does physical exercise prevent obesity?
It is common knowledge that being physically inactive is a contributor to obesity. In a study conducted in the UK, scientists found that individuals who walk fast or engage in brisk walking tend to reduce weight as compared to other activities. However, this study found the link between physical activity and weight loss was greater in females and people aged over 50 years.
The CDC also endorses the importance of physical activity in obesity prevention. It says to do 150 minutes of moderate-intensity aerobic activity each week. It could be brisk walking for 30 minutes daily for 5 days. Otherwise, people can do 75 minutes of vigorous-intensity aerobic activity each week. It could be swimming laps.
We can prevent or control obesity when we have a calorie deficit. When we exercise or do physical activities along with a low-calorie diet, we spend more calories than we consume. Thus, physical activity is essential to protect against obesity.
It is difficult to make a routine of physical exercise. You can try some interventions that may help you. Firstly, ask your friends and family to support you. You may try to become an exercise partner with an active friend. Secondly, you can organise parties or events that make people move. For instance, a swimming or jumping rope contest. Thirdly, you may join an activity group, like a hiking group. Lastly, incorporate active playing time with your kids. It will even encourage your kids to maintain a healthy weight.
How can stress management lead to obesity prevention?
Stress can have many adverse effects on the body. It is a major contributor to obesity. Under long-lasting stress, a person feels extremely hungry and is unable to control that urge. Moreover, stress induces the desire to eat more fatty and sugary foods. In the short term, these foods improve the feeling of depression or anxiety. However, in the long term, eating these unhealthy foods causes additional fat deposition in the body, especially in the abdomen.
A study conducted in 2018 worked on two groups of people with obesity. One group underwent an 8-week stress management program along with healthy lifestyle changes. In the end, researchers found a greater loss in BMI in individuals who underwent stress management programs. The stress management program involved deep breathing, progressive muscle relaxation, and guided visualization techniques.
There are many stress management strategies as obesity prevention tips. Exercise and breathing are powerful tools for stress management.
Mindfulness, the act of focusing on your present experience without judgment, can also be a great help. You respond with greater calm by becoming more aware of your thoughts and feelings. Meditation and body scan techniques are just a few ways to cultivate mindfulness.
Yoga offers another approach to stress relief. It promotes self-awareness, self-compassion, and social connection.
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