OBESITY PREVENTION

OBESITY PREVENTION STEPS

OBESITY PREVENTION - Regular Exercises

It is already proved that every healthy person needs to get 150 to 250 minutes of moderate-intensity activity a week to prevent weight gain. Physical activity and exercise help burn calories (depends on the type, duration, and intensity of the activity). Moderately intense physical activities include fast walking and swimming. Do regular exercise and keep your body weight within normal limits (according to Body Mass Index or according to Waist to Hip Ratio).

Small tips for obesity prevention:

• Slow and steady reduction in body weight is advised.
• Take the stairs instead of the escalator.
• Get of the bus a stop early and walk.
• Park farther from your destination and walk.

OBESITY PREVENTION –Healthy Food

It is strongly recommended to eat healthy meals and snacks. Focus on low-calorie, nutrient-dense foods, such as fruits, vegetables and whole grains. Avoid saturated fat and limit sweets and alcohol. Sometimes (not very often) you can use small portions of high-fat, high-calorie foods (just for personal awarding for achieved results). Improve your knowledge about so called “negative calorie food” and be sure to choose foods that promote a healthy weight and good health more often than you choose foods that don't.
Try always to reduce intake calories if you wish to lose some weight. Cutting only 100-200 extra calories a day from your diet will lead to a weight loss of 5-6 kg in a year, while cutting 500-600 calories a day will lead to a loss of 10 -13 kg in a year.

Small tips for obesity prevention:

• Eat less fried foods.
• Eat more fruits and vegetables.
• Eat more fiber rich food items like whole grains, grams and sprouts.
• Eat small meals regularly at frequent intervals.
• Cut down sugar, fatty foods and alcohol.
• Use low-fat milk.
• Weight reducing diet must be in rich in protein and low in carbohydrate and fat.
• Severe fasting may lead to health hazards.
• Enjoy a variety of foods needed to balance your physical activity.
• Try smaller sized items when snacking or eating out.
• Portion out your snack on a plate, not from the bag.
• Order your latte with fat-free milk

OBESITY PREVENTION – Food Control

It’s not only important what we eat but it is also very important what we’re doing when we’re eating. Passive eating in front of TV or computer not only burn limited calories but also increase food intake in the absence of hunger.
The obesity risk factors include not controlled eating during watching sports on TV, during parties and other social events, during computer games or Internet activities. Each person can easily identify that obesity risk factors and avoid it for preventing the obesity.
Try keeping a journal and write down what you eat, how much you eat, when you eat, how you're feeling and how hungry you are.

OBESITY PREVENTION – Weight Monitoring

Some people check their weight every day but do nothing. It is strongly recommended to keep weight journal. It is noted that women with weight journals are more successful in keeping off excess kilograms/pounds. Weight monitoring can lead to better diets, healthier lifestyle and show successes. The following weight monitoring methods can be recommended:

• BMI chart,
• Waist to Hip Ratio and/or
• Skin-fold measurements.

OBESITY PREVENTION – Important Points

Be always very consistent
Obesity prevention is possible only if you are very consistent – not only one day, not only one week, not only one month. You should stick with your obesity prevention plans during working weeks, on weekends and holidays, on any relaxation periods – in general as long as possible. It should become your healthy lifestyle.

Keep always healthy lifestyle
The most effective obesity prevention is healthy lifestyle which includes the combination of reduced-calorie diet and increased physical activity. You should always balance your intake and energy output.

Remember
Healthy habits and healthy lifestyle start at home. The best way to fight and prevent childhood obesity and weight problems is to get the whole family on a healthier track. Making better food choices and becoming more active will benefit everyone, regardless of weight. And with the whole family involved, it will be much easier for your overweight child to make lasting changes.

OBESITY PREVENTION – remember risk factors associated with obesity

• Hypertension
• Heart Failure
• Dyslipidemia
• Type2 diabetes & Insulin Resistance
• Coronary Heart Disease
• Stroke
• Infertility
• Gall Bladder Disease & Gallstones
• Osteoarthritis
• Sleep apnea & Respiratory problems
• Cancers (endometrial, breast & colon)
• Depression

BEST EXERCISES FOR OBESITY PREVENTION

	Running. It costs nothing to do, can be done anywhere, burns a lot of energy. However, it does have the disadvantage of sometimes hurting your knees and it is also difficult to do when the weather is unfortunate.
	Cycling. This is by far my favorite because it can be done outside as well as at home. The home stationary bike can be rather affordable to obtain and there is nothing easier than biking while watching a movie on TV. As a disadvantage cycling does not burn as much energy as other exercises.
	Elliptical trainer. All the benefits of running without any of the disadvantages. The downside is that one must have access to gym or purchase a machine for home. The latter is slightly more expensive than the stationary bicycle.
	Swimming. It is a full body exercise which means a lot of energy gets burned. Its enjoyable, super healthy, however not as accessible and usually one must pay regularly for it.