Obesity is a serious health problem characterized by excess body fat. An overweight BMI of 30 or greater indicates obesity.
Over the last several decades, obesity has emerged as an alarming health risk in America; even being considered an epidemic.
According to measurements taken by the Centers for Disease Control and Prevention (CDC), approximately 39.8 percent of adult US citizens and 18.5% of youth and teens (14 million total) are considered large.
Notwithstanding rising obesity rates, there are multiple approaches available for combatting it in both children and adults alike. We will examine both approaches as well as our success in mitigating it thus far.
Obesity Prevention For Youngsters
Obesity prevention must begin early on in life. Assist your children with maintaining a healthy weight without dwelling too heavily on numbers on the scale.
Breastfeed Newborn Children, Whenever The Situation Allows
One 2014 analysis of 25 studies concluded that breastfeeding was associated with reduced risks of young adult obesity. Yet studies are inconclusive on its potential role in obesity prevention; thus further investigation must take place.
Feed Growing Children Appropriate Portion Sizes
The American Academy of Pediatrics acknowledges that babies do not require large quantities of food; from age one to three, every inch in height should equal approximately 40 calories of daily intake.
Build Early Relationships With Healthy Foods
Encourage your young child to try a wide range of fruits, vegetables and proteins from an early age. Over time they may integrate these nutritious food sources into their own diet.
Eat Healthy Food Sources As A Family
Altering eating patterns as a family allows children to develop healthy eating habits from an early age, making it easier for them to maintain good eating practices as adults.
Support Eating Gradually And Just When Hungry
Overeating is easily preventable by only eating when hungry and taking smaller bites for optimal digestion. Encourage your child to only consume when feeling hunger pangs are present and to slowly chew. Doing this may reduce overeating.
Limit Unhealthy Food Sources In The Family
If you bring unhealthy food varieties into the family, your child could likely consume them. Try stocking your cooler and storeroom with healthy sources for nourishment while permitting less nutritious treats as occasional “treats.”
Incorporate Fun And Exciting Physical Activity
The World Health Organization (WHO) recommends that children and adolescents engage in at least an hour of active work each day – such as playing games, sports, exercising at an exercise center class or even outdoor chores.
Limit Your Kid’s Screen Time
Sitting for long stretches means less time spent doing real work and relaxing; as exercise and rest play an integral role in maintaining a healthy weight, it is crucial that PC or TV time support such exercises.
Obesity Prevention For Adults
Many obesity prevention tips overlap with strategies for weight loss or maintenance. Eating healthily and increasing physical activity can both help combat obesity.
Consume Less “Bad” Fat And More “Good” Fat
Although the belief behind low-fat diet fads of the 1990s may have been misplaced, not all fat is bad for us. A 2017 Nutrition Journal study showed that including healthy polyunsatured fats into diet can actually improve cholesterol levels while decreasing obesity risk.
Eat Less Processed And Sweet Food Sources
According to a 2016 study published in The American Journal of Clinical Nutrition, frequent usage of handled and super handled food sources is linked with an increased risk of obesity. Such sources often contain higher concentrations of fat, salt, and sugar which encourage overeating.
Eat More Servings Of Vegetables And Fruits
Adults should aim to consume five to nine servings of fruit and vegetables daily in order to meet daily recommended amounts. Filling your plate with veggies and fruit can help keep calories under control while lowering risk of overeating.
Eat A Lot Of Dietary Fiber
Studies continue to demonstrate the role that fiber plays in maintaining weight. One 2012 pilot demonstrated this phenomenon with individuals taking a fiber complex supplement multiple times daily for 12 weeks experiencing up to 5 percent body weight reduction.
Focus In On Eating Low-glycemic Index Food Sources
Glycemic Index (GI) measures how quickly food items will raise your blood sugar. Focusing on foods with low GI ratings can help keep blood glucose levels more consistent and aid with weight management.
Get The Family Involved In Your Journey
Social support should not just be limited to children and teenagers – adults deserve support too. Cooking together as family or taking strolls together with companions are just two examples of ways in which getting people involved can encourage a healthier way of life.
Participate In Regular Aerobic Action
Active exercise should be part of your regular schedule to help maintain or lose weight, among many other benefits. According to the Centers for Disease Control (CDC), 150 minutes of moderate aerobic movement or 75 minutes of vigorous aerobic activity each week would provide maximum effectiveness.
Incorporate A Weight Training Routine
Weight training is just as essential to weight management as aerobic activity, according to WHO recommendations. Weight training exercises that target all major muscles should take place approximately twice each week.
Focus On Reducing Daily Stress
Stress has an enormous effect on both our bodies and minds, according to research published in 2012. One such 2012 study suggests that stress may trigger a biological reaction within the brain which alters eating patterns and increases cravings for fatty food varieties – leading to obesity over time.
