Obesity has achieved pandemic proportions with 65% of the world’s population living in countries where obesity is the number one killer. From 2008, more than 1.4 billion adults are obese. 42 million children aged 5 and under are overweight or obese in 2013 — and the numbers are rising steadily.
When a person consumes more food than he can afford to burn off, he becomes overweight. Long-term overeating—coupled by a sedentary lifestyle—could result in obesity. Millions have died from complications caused by morbid obesity. But the good news is that obesity is a preventable disorder. Below are practical tips on how to cut down your risk of developing this disorder later in life:
Watch What You Eat
Sounds cheesy but it’s true, especially if you live a sedentary lifestyle. You want to eat foods that are rich in nutrients and low in fat, cholesterol, and glucose. The body works by burning off glucose, a simple sugar derived from carbohydrates.
Obesity causes a myriad of health problems including diabetes, coronary disorders, and even cancer. Most of these conditions are triggered by excessive glucose in the blood. By limiting your carbohydrate consumption; eliminating overly processed foods from your diet; and turning to fresh fruits, vegetables, whole grains, and lean protein, you prevent the onset of obesity and its many health complications.
Control Your Portions
It’s not enough to watch what you eat, you have to control your portions too. Ideally, you want to eat healthy, wholesome meals with balanced complex carbohydrates, lean protein, and fiber-rich vegetables and fruits — but do so in manageable portions. If you know there’s no way you can burn off a certain amount of food, then exercise self-control and minimize your portions. This way, you’re not depriving yourself, which will lead you to overeat. You can still enjoy great food without starving yourself just to keep yourself trim.
If you must snack, we recommend noshing on high-fiber foods like oats and whole grains. These foods make a tasty, highly nutritious snacks and they make you feel fuller for longer too. Even better, fiber helps prevent fat absorption in the body, lowers bad cholesterol, and expels toxins from the colon as waste.
Part of a healthy lifestyle is getting enough exercise. Even if you’re not accustomed to exercising, you have to exert physical effort to keep yourself in shape. Exercising not only helps keep the body fit, it also strengthens internal organs, boosts metabolism, and eliminates toxin buildup in the body. If you’re not used to exercising, we recommend taking 30-minute walks each day to start. Walking burns a lot of calories, strengthens the lungs, and keeps the blood pumping.
Track Your Progress
One of the most important parts of preventing the onset of obesity is to track your progress. Whether you’re adopting a new diet or a fitness program to keep yourself in shape, always keep an eye on your progress. This helps motivate yourself to complete the program, it also gives you an idea what part of the program you have to work on to enhance the results. Don’t focus too much on your weight; the numbers on the weighing scale aren’t everything. Rather, concentrate on your body mass index and waist circumference.