A large number of people all over the world struggle with the problem of obesity. When the body weight becomes very high, it makes a person overweight. Such people are at a major risk of diseases. Obesity is a health problem that is found in all countries and regions. The problem has become very severe after 1980. Increased body weight affects people of all ages, children and adults alike. Sedentary lifestyle, busy work life, lack of exercise, unhealthy diet and intake of sugary and fatty foods are the causes of this problem. It important to control obesity before it becomes dangerous for our health.
Following Are The 15 Easy Ways To Prevent Obesity:
Measure The Weight
Becoming aware of one’s weight helps us in finding if we are obese. When we know that our body weight has crossed its limits, we can take steps to correct that. Measure your weight at frequent intervals in a gap of few days. Keep a weighing machine in your room. Use it to analyze the progress in your weight loss journey.
Control The Diet
Controlling ones diet is the most important step for controlling obesity. Eat healthy foods like fruits, vegetables and nuts. Whole grains are very healthy and better than refined grains. Eat nuts, beans and lentils. Include soy, green leafy vegetables and dairy foods in your diet. Cook food in olive oil.
Reduce Calorie Intake
Taking high calorie foods is the major cause of obesity. Foods like chips, burgers and pizza contain very high calories. Reduce the amount of calories you take. Take calories according to the level of physical activities you do. Choose low calorie foods.
Avoid Unhealthy Drinks
Many people control the foods they eat but they have no control over the drinks they take. Many of us love to take sugary drinks like squashes, cola and soda drinks. You should avoid unhealthy drinks with sugar in it. Choose healthy drinks like water, fresh fruit juice and soup. Don’t add extra sugar in fruit juice.
Show by Example
If your child is obese, encourage him or her to adopt healthy eating habits and avoid junk foods. Children often copy their parents and do the same things as the elders. So show by setting an example of yourself. When your kid will see that you are eating healthy foods, they too will follow that.
Avoid Emotional Eating
Many people do overeating due to stress and emotional problems. Depression, anxiety, worry, tensions and loneliness are common situations in which a person eats more to feel comfortable and happy. Control your emotions and avoid stress. Don’t eat food to feel happy.
Eat Fresh Foods
Eat freshly prepared foods instead of eating packaged foods. Visit your local market and buy fresh seasonal fruits and vegetables. Avoid out of season foods. Processed foods are very harmful for health so avoid them.
Take Regular Meals
It is important to take regular meals. Don’t miss meals. Many people miss breakfast and other meals thinking that it will help in losing weight. This is not true. The fact is that missing meals makes you eat more later on. Take a good breakfast. Take three meals along with healthy snacks in between.
Avoid Food Shops
Avoid eating outside at food shops, stalls, canteens and restaurants. The food prepared in public places is not good for health. It contains very high fat, sugar and salt in it. The culture of ordering ready made food is the main cause of obesity. Avoid this. Choose only home cooked meals.
Reduce Portion Size
Many people don’t watch the amount of foods they eat. It is important to control portion size. Eat foods in small portions. If you want to indulge in your favorite treat, take only very little amount of it. It will prevent weight gain.
Choose Fibrous Foods
Eating fibrous foods is the easiest way to prevent obesity. These foods have very less amount of calories in it. The food prevents blood sugar from rising as it is digested very slowly. Fibrous foods are healthy due to being low in fat. Whole grains, brown rice and vegetables are the best fiber containing foods for controlling obesity.
Avoid Alcohol And Smoking
Alcohol consumption is a big risk for obesity. It makes the body very weak. Alcohol contains high amounts of sugar in it. It increases the body weight. Similarly, smoking is another bad habit that increases the body weight apart from causing lung diseases. You can prevent obesity by avoiding alcohol and smoking.
Do Regular Exercises
It is easy to lose weight by being physically active. Do regular exercises for half an hour daily, walking, cycling and swimming are good exercises. Some people like to lose weight by dancing, stair climbing and running. Encourage children to play outdoor games with their friends.
Decrease the amount of time you spend in front of television and computer. It is not healthy to stare at a screen for a long time. People miss going outside and playing games due to these activities. It makes you avoid exercises. Ask your children to go outside instead of playing video games.
Get Good Sleep
Lack of sleep and insomnia increases the risk of obesity. When you don’t get enough sleep, the body produces cortisol hormone that is known to be the major cause of obesity. Sleeping helps in relaxing and rejuvenating the body. It gives rest to tired body organs. We must sleep for minimum 8 hours daily.