Obesity rates continue to soar all over the world and its effects just do not affect the obese individual; they affect the employer and the society in terms of Medicare cost. All ages, adults, adolescents, and children, have joined the obesity epidemic.
Obesity is now classified as a disease, which has reached alarming proportions and is responsible for the premature deaths of obese people.
It is necessary, therefore, that you stay with a healthy weight and BMI and prevent obesity from setting in.
What can make you obese? Causes
There are three possible causes that can make you obese:
1. A genetic factor
2. Medical conditions
3. Unhealthy Lifestyle
All these reasons are explained in this obesity post and you could start by knowing whether you are in any way associated with these obesity causes.
Medical causes include health conditions such as hypothyroidism, insulin resistance, polycystic ovary syndrome, and Cushing’s syndrome.
If you are associated with any of the medical causes, you should see your health provider and get yourself treated.
Medical causes can be eliminated with the help of your doctor, while if you are prone to obesity due to genetic reasons or lifestyle habits, you could follow simple guidelines to avoid becoming obese.
The genetic component makes a small contribution to the obesity risk. Even if you are “blessed” with this genetic element, you can still maintain a healthy BMI and not become overweight if you maintain a healthy lifestyle.
Wrong lifestyle habits are the biggest reason for putting on these unwanted pounds. Wrong foods and eating habits and a sedentary life without much physical activity can make you overweight and obese pretty quickly.
It is not just obesity that we are talking about, but to prevent being overweight, is also important because from being overweight to becoming obese is just a small difference. It can happen before you realize it. And, being overweight also carries significant health risks
Prevention of obesity, in short, is for all of us who are of normal weight or a little overweight or on the verge of obesity. All these steps explained below are for a healthy living and you should incorporate them as a regular part of your daily routine.
Children, especially, need to be encouraged to spend less time in front of the television, eat healthily and participate in games.
What should you do to prevent becoming obese?
Whether your obesity is due to genetic or lifestyle causes, the following guidelines will go a long way toward helping you stay at a healthy weight.
The plan of action is based on two principles:
- Eating right, and
- Exercising right
Always keep an eye on your weight on a regular basis, say weekly.
1) Eating right to prevent weight gain
- Choose foods that are nutritious with low calories. Examples of such foods are fruits, vegetables, nuts, and whole grains. Avoid high-calorie foods.
- Avoid foods containing saturated fats, avoid alcohol, sweets, and sugars.
- Use vegetable-based oils rather than animal-based fats.
- Stick to this type of diet and stay consistent.
- Know the calorie content of foods. You should have a chart of the calorie content of common foods that you eat.
- Drink plenty of water and fluids. 12 to 15 glasses would be ideal. Know the benefits of drinking water.
- Keep an eye on your calorie intake. Follow the FDA recommendation of 2000 calories for a healthy adult per day.
- Stay away from fast food joints and junk food.
- Do not overeat and eat only when hungry and not just to pass time.
Here is a detailed post on what to eat to if you want to lose weight
2) Regular exercise
According to The American College of Sports Medicine, one should resort to 150 to 250 minutes of moderately intense exercise a week to keep off the extra pounds.
This means you must have a moderately intense exercise of 30 minutes every day. It could be in the form of brisk walking or swimming or jogging. If you are above 40 years of age and keen on starting this kind of physical activity, be sure to take a green signal from your doctor. You could read exercises to lose weight.