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Prevent obesity with these lifestyle habits for long-term health benefits

HealthFitnessPrevent obesity with these lifestyle habits for long-term health benefits
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Obesity is a harsh reality of modern lifestyle. People who are healthy or fall in the normal weight category can become obese in no time if they do not maintain their healthy habits. Even children can become obese if one does not pay attention to their eating habits. Obesity does not mean looking physically unattractive. We need to worry about the effect on our health. So, here we are giving 5 ways to prevent obesity.

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Obesity is a major public health concern worldwide, and is associated with various health complications such as type 2 diabetes, heart disease, stroke and some cancers. The World Obesity Federation’s 2023 Atlas shows that more than 4 billion people could be overweight or obese over the next 12 years, compared to more than 2.6 billion in 2020.

Obesity is fast becoming a common problem. Know how it can be avoided. Image Courtesy: Adobe Stock

Let us see how to prevent obesity in adults

1. Maintain a Healthy Diet

It goes without saying that what you eat has a direct bearing on your weight and health. One of the most effective ways to prevent obesity is by maintaining a healthy diet. According to research, consuming a balanced diet Lots of fruits, vegetables, whole grains, lean proteins and healthy fats can help prevent obesity. A balanced diet ensures that your body is getting all the essential nutrients without consuming excessive calories.

It is also important to avoid processed and high-calorie foods such as fast food, junk food and sugary drinks, as these can contribute to weight gain. Instead, choose home-cooked meals and healthy snacks, such as nuts, fruits, and vegetables.

2. Engage in Physical Activity

Physical activity is another important factor in preventing obesity. Regular exercise can help you maintain a healthy weight by burning calories and building muscle. According to the US Centers for Disease Control and Prevention (CDC), adults should aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week.

Additionally, incorporating strength training exercises can help build muscle and increase metabolism, which can help burn more calories throughout the day.

exercise to avoid obesity
If you want to avoid obesity, you should not give up physical activity! Image Courtesy: shutterstock

Read also: Say goodbye to belly fat after menopause with these 7 effective exercises

3. Get Enough Sleep

Research has also shown that getting enough sleep may play a role in preventing obesity. Studies have shown that insufficient sleep can lead to hormonal imbalance which can contribute to weight gain. Adults should aim for 7–9 hours of sleep per night to ensure optimal health and weight management.

4. Reduce Stress

Stress is another factor that can contribute to obesity. When you’re stressed, your body produces cortisol, a hormone that can increase appetite and lead to weight gain. Therefore, it is important to manage stress effectively to prevent obesity. engaging in stress reducing activitiesExercises such as meditation, yoga or deep breathing exercises can help manage stress levels and reduce the risk of weight gain.

stress causes obesity
Stress can lead to many health problems like obesity! Image Courtesy: Adobe Stock

5. Practice mindful eating

eat heartily There is another strategy that can help prevent obesity. Mindful eating involves paying attention to your food and eating in a way that promotes awareness and satisfaction. This means avoiding distractions, such as watching TV or using your phone while eating, and paying attention to your hunger and fullness cues.

Research has shown that mindful eating can help prevent overeating and promote weight loss, as it helps you recognize when you are full and avoid consuming extra calories.

So, follow these tips and maintain a healthy routine to keep obesity and related diseases at bay!

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