Obesity is a condition emanating from excessive accumulation of body fat. Research has shown that in the US, 2 out of 3 adults have weight problems. Actually, in America Obesity is considered an epidemic. Obese people are vulnerable to many health risks such as high blood pressure, diabetes, cardiovascular diseases, heart disease, stroke, and many others which may lead to a short life expectancy.
It’s a condition that affects adults and children indiscriminately and this has triggered the need for everyone to be keen on the best ways to prevent obesity. The Body Mass Index (BMI) is used to measure obesity.
According to the World Health Organization, you are considered overweight if your BMI is 25 or more. In view of the above, it’s your prerogative to learn the best ways to prevent obesity. Besides, nothing beats the frustration of being unable to hold your weight.
The tips highlighted below, if followed properly, will go a long way to help you keep this silent killer at bay and lead a healthier life.
Eating the Right Foods
Fatty and sugary foods are the worst enemies of your health. Avoid drinks like sodas and juices which are sweetened with artificial sugar. These drinks contain fructose which when consumed, causes hunger pangs leading to excessive eating. Instead of sugar, use honey to sweeten your drinks.
Form a consistent habit of consuming whole grains, nuts, vegetables, and up to five servings of different fruits. Fruits of different colors and leafy vegetables make your meal healthier because they contain no carbohydrates which play a major role in causing obesity.
Avoid Fast Food Joints
One of the best ways to prevent obesity is to stay away from fast food joints. Most of these joints have little regard for your health and rarely consider your health benefits when planning their menu. Packaged, refined food is more available than natural, unprocessed food and it’s easier to just grab some and eat.
The convenience that comes with ready-made foods is very tempting. Embrace home-made meals because they will be made with your health as a priority and to your preferred specifications. It’s unfortunate that most people know what to do to prevent obesity, but lack the will to do away with the wrong foods
Use Vegetable-Based Oils Instead of Animal-Based Fats
Vegetable oils contain low saturated fats and are easy to digest and help in lowering bad cholesterol levels. Animal-based proteins contain unhealthy fats which force the liver to produce excessive cholesterol in order to function properly.
You are advised to consume meat and other animal proteins in moderation, failure to which you risk becoming overweight which may eventually lead to obesity.
Eat Slowly and Only When Hungry
Some people eat any time of the day even when not hungry. Cultivate good eating habits because this is one of the best ways to prevent obesity. Do not skip your meal since it only leads to more craving leading to overeating. Instead, make the meals properly balanced.
Experts say that you should eat “Breakfast like a King, Lunch like a Prince, and Dinner like a Pauper”. Chew your food slowly before swallowing as it aids in digestion. Avoid distractions when eating. Getting distracted may lead you to eat more than you intended. Concentrate on your food and take time on the dining table.
Doing Regular Exercises is One of the Best Ways to Prevent Obesity
Regular physical activity is a tested method of burning calories. Obesity occurs when the intake of calories is higher than calories lost. Avoid sitting for long hours, take long walks, and exercise every day even if moderately. Reduce the time in front of the television, computer, and even the mobile phone.
Adopt an active lifestyle even if you work in an office. Step out for a short break and stroll or go up and down the stairs. Do some house chores that make you sweat, and make a habit of doing things manually.
Drink Water
Staying hydrated is one great step towards preventing obesity. Taking enough water is something everyone should do every day. When your body is well hydrated you don’t feel so hungry and this leads to eating less because you don’t get unnecessary cravings.
Conclusion
Obesity is a disease and everybody is prone to it. Observe your diet and work out often to keep your body weight in check. Avoid eating in fast food joints which mostly offer junk foods. Consuming home-made meals is a good way of ensuring you eat a balanced diet.
Water is life and the need to take enough of it cannot be overemphasized. When eating, always take your time and avoid distractions. The above guidelines are some of the best ways of preventing obesity and leading a fuller, healthier life. Besides, good health is your greatest wealth.