Did you know that obesity is the fifth most common risk for global deaths? At least 2.8 million adults die from being obese or overweight each year. More than 40 million children under the age of 5 are obese or overweight. Despite these grim statistics, obesity remains a preventable disease. As long as you stick to a healthy lifestyle, you will be able to avoid all the complications caused by obesity. To reduce the risk of obesity right NOW, consider these simple tips:
1. Stick to a Healthy Diet
You don’t have to count calories or deprive yourself to regulate your weight. All you have to do is to stick to a healthy, balanced diet. Ideally, you want to boost your intake of fresh fruits, vegetables, and grains to maintain a healthy weight. Cut back on processed foods, junk foods, and fast foods to avoid weight gain. Load up on oily fish and other healthier sources of protein. Reduce your consumption of red meat, and processed meats because these products may are high in calories. Finally, use healthy plant oils and avoid drinking colas or fizzy drinks.
2. Keep Moving
Regardless if you are overweight, obese, underweight, or have a normal weight, regular exercise is a must to stay healthy! Your daily activities will depend on your age. For adults, it’s best to spend at least 30 minutes performing moderate to vigorous exercises like jogging, biking or climbing the stairs. If you’re overweight and you want to lose more weight, exercise for at least an hour. If you can, make more time on the move and less time sitting on the couch eating junk foods.
Kids require about an hour of physical activity and muscle strengthening activities three times per week to achieve a normal weight. To motivate kids to stay in shape, make every activity fun!
3. Watch Less TV or Play Less Videogames
Do not lose half a day watching TV or playing video games. Unglue yourself from the screen and look for ways to stay physically active. The same thing goes for kids who usually spend hours in front of the tube. Kids are often bombarded with commercials of processed foods and drinks. These ads will only motivate the little ones to indulge on unhealthy foods. To reduce kids’ time watching TV, try to limit the screen time especially during meals. Never watch TV while eating, you (and the kids!) will consume more calories from all the distractions.
4. Get Enough Sleep
Quality sleep is important to regulating weight. Studies show that sleep-deprived individuals tend to consume 300 calories more than people who got enough sleep the night before. The body will try to compensate for the lack of sleep by eating high fat or high sugar foods.
Kids between the ages of 9 to 12 should get at least 9 to 10 solid hours of sleep. Adults should get at least 7 to 8 hours of sleep every night. If you have trouble sleeping at night, always keep the bedroom cool and dark. Remove any devices that could distract from sleeping.
5. Coping Well with Stress
One of the most common causes of weight gain is stress. Unfortunately, most obese individuals are emotional eaters. An emotional eater uses food as a way to cope with a stressful situation. Instead of channeling your frustrations through eating, look for healthier ways to deal with stress. A great massage after a rough day is an excellent way to alleviate stress. Meditation and breathing exercises are also great ways to reduce stress. Doing bits of yoga and intense exercises will flood the body with feel-good chemicals endorphins!