According to the World Health Organization, more than 1.9 billion adults were overweight in 2014. Of that, 13% were morbidly obese. In 2013, 42 million of children under the age of five years old were obese. Each year, millions of deaths are linked to complications caused by obesity.
Obesity is preventable. And it all starts by exercising and making better food choices. In today’s post, we are giving you great strategies to prevent obesity:
1. Do Not Skip Breakfast
Breakfast is the most important meal of the day. It energizes the body for the day ahead. It also prevents you from taking in more calories every meal. In a survey conducted by the US Health and Nutrition, men who ate breakfast weighs six pound less than men who skip it. In another study, a 10-year research that involved more than 2,400 adolescent girls concluded that those who ate breakfast have lower BMIs than girls who skipped it.
2. Portion Control
Dieting isn’t about restricting a certain food group. It’s not about depriving yourself. As long as you keep the portions conservative, you can eat any kind of food you want. Obesity starts by consuming more calories than you can burn. This happens when you eat excessive amounts of food every meal. By controlling your portions, you can eat what you want without depriving yourself. For instance, instead of shunning carbs, eat sensible portions of foods rich in complex carbohydrates. Replace foods made with refined flour with food items made with whole grains, etc.
3. Go For High Fiber Foods
Fiber is a nutrient that keeps the gut and heart healthy. Even better, it binds with fat so it’s not absorbed by the body. That’s why fiber-rich foods like oats and fruits lower blood pressure. They also cut the risk of heart disease and arterial disorders.
Fiber also makes you feel fuller for longer. That’s because high fiber foods contain fewer calories, little fat and loads of roughage. These foods take longer to digest, stabilizing your blood sugar level. When your blood sugar level is normal, you don’t crave for sweets, salty or generally unhealthy foods.
4. Noshing on Greens and Fruits
If you haven’t tried eating more fruits and vegetables then, do it now. Fruits and vegetables are part of a healthy diet. Dark, leafy vegetables, in particular, contains essential nutrients, anti-oxidants, and fiber. They fill you up without the excessive calories. It’s easy to incorporate fruits and vegetables into your diet. Start by gradually introducing more greens to your meals. Eventually, replace snacks with fruits and nuts.
5. Healthy Sources of Protein
Red meat is a great source of protein. But it’s also a factor that triggers obesity. It also leads to heart disease and cardiovascular problems. If you love protein, get it from better sources. We recommend fish, poultry, beans and nuts. These foods are packed with high-quality proteins but contain fewer calories than red meat! They also burn slowly so you feel fuller for longer. That said, if you suffer from type 2 diabetes, cut back on protein. Excessive protein could increase the risk of kidney disease.
It’s not a healthy lifestyle if it does not include physical fitness! Squeeze in at least 30 minutes of your time exercising. Walking, swimming and running are great exercises that will torch fat and burn calories. These workouts also keep the heart strong and the muscles toned. We also recommend adding dumbbell exercises and jumping rope to your fitness routine.