Obesity has become a terrible threat to an increasing number of global population. This negative health condition may put people at risks of developing many serious diseases including diabetes, hypertension and sleep apnea. It’s high time people should take more attention on how to prevent obesity. What follows below is an attempt to provide some efficient ways of preventing this health condition.
- Healthy diet
When it comes to eating habit to avoid obesity, many of you may think of eating less as you totally believe that the more you eat, the fatter you become. However, the most important thing, in this case, is what you eat. You are recommended to choose minimally processed, whole foods such as: whole grains, fresh and, different types of nuts, seeds, beans, natural sources of protein and healthy plant oils.
Another thing you must bear in mind is to reduce the use of refined grains. Sweets, red meat and processed meats, fast food which are conductive to weight gain should also be cut down as much as possible.
Some people, especially the young usually enjoy sugar sweetened beverages such as soda, fruit drinks, sports drinks and energy drinks. Those types of drink are proved to prevent you from controlling your weight properly as they contain a huge source of calories. Consequently, avoid having them then start consuming fresh water and sugar free drinks.
The way you eat is as important as your food selection. Here are some tips in regards to eating:
– It is largely believed that skipping breakfast is a great way to lose weight, unfortunately, the fact is opposite. When you don’t have breakfast, at the mid-day, you will be extremely hungry, and your solution is to find out something eatable, usually high calories food. Obviously, while you are trying to prevent obesity by forgetting about your breakfast, you input more calories into your body at mid-day meals and lunch.
– Homemade meals are good for your health as they contain much more nutrients but less calories compared to food cooked outside. The habit of cooking and eating at home not only helps you lower your weight but also reduce potential risks of developing some certain types of diseases caused by harmful food.
– Instead of having a meal with big portions while watching films or going on Internet, you had better choose a small portions and try to eat slowly. Stay away from TV, laptop and smart devices so that you can focus on your eating process, resulting in a better management on what you eat and how much you eat.
- Regular Exercises
Physical activities are extremely necessary because they can burn calories, reduce fat and build muscle, then helps to prevent obesity. The process of doing exercises also have positive impacts on preventing diseases causes by obesity, such as cardiovascular disease, type 2 diabetes, and osteoporosis. Taking physical activities regularly also leads to a better sleep, emotion and improves our mental health.
- Screen time reduction
Nowadays, it is completely easy to see people sitting, standing, staying in bed with their smart devices on hand. In fact, more and more people are suffer from screen addiction, which leads to a dramatic growth in obesity rate due to the lack of movement and the increasing consumption of high calories food. Try to reduce the use of those devices to a minimum, and take part in more flexible activities.
- Stress management
When you get stressed, your body will step to produce more hormones like cortisol and serotonin, which results in metabolic imbalances and excessive fat in the body, especially around the waist. You should learn how to deal with your stress if you want to prevent obesity.