What is the best diet to prevent obesity

How to prevent obesity

Doctors define obesity as excessive or abnormal fat accumulation that may harm health. Ways to help prevent obesity can include maintaining lifestyle factors such as a balanced diet, physical activity, and getting enough sleep.

Obesity may affect someones health by increasing the risk of conditions such as cardiovascular disease and diabetes. A healthcare professional may diagnose a person with obesity if they have a body mass index (BMI) of 30 or more.

In the United States, almost 3 in 4 adults ages 20 or older have overweight or obesity, and nearly 1 in 5 children and teenagers ages 219 years have obesity.

A person may be able to prevent obesity if they do not consume more calories, or energy, than they are using by maintaining healthy eating behaviors and regular physical activity. However, other factors can influence energy use, including stress and sleep quality.

State and local strategies are necessary for reducing obesity on a larger scale. A range of experts, including policymakers, schoolteachers, and healthcare professionals, are collaborating to help prevent obesity through education and healthy weight programs.

This article discusses several lifestyle habits that may help prevent obesity and when someone should speak with a doctor.

A healthy, balanced diet is not about following short-term restrictions but making sustainable changes. This may involve reducing the intake of foods with high calorie but low nutrient content and increasing low calorie foods with high nutritional value.

The Dietary Guidelines for Americans 20202025 recommend including the following within the diet:

The guidelines also recommend limiting the following:

A person should speak with a doctor before making significant changes to their diet.

Children and adolescents should participate in at least 1 hour of physical activity each day. This includes active play and moderate to intense physical activity, including aerobic exercise and activities to strengthen the bones and muscles.

Recommendations for adults are either of the following:

• minimum of 150 minutes of moderate exercise per week
• minimum of 75 minutes of vigorous exercise per week

People should also aim to participate in muscle-strengthening activities of moderate or greater intensity and thatinvolve all major muscle groups on 2 or more days a week for additional health benefits.

A person should speak with a healthcare professional about how to exercise safely.

Maintaining a moderate weight involves consistently eating well and participating in regular physical activity.

A person can speak with a doctor about how to safely and effectively maintain a moderate weight. A healthcare professional may recommend keeping a food and exercise journal when establishing a routine.

Learn about ways to assess a persons weight.

Each individual responds to stress differently, but evidence suggests that stress increases the risk of obesity. This may be due to the association between stress and low sleep duration and high glycemic (GI) food intake. It may also be related to the effect on hormone activity.

For example, the stress hormone cortisol can cause white adipose (fat) tissues to redistribute to the abdomen and increase a persons appetite for energy-dense comfort foods.

Learn more about emotional eating.

Not getting enough sleep may be a risk factor for excessive weight gain.

Recommendations for sleep durations per day are:

• 1013 hours for children who are 35 years old, including naps
• 912 hours for children who are 612 years old
• 810 hours for adolescents who are 1318 years old
• 7 hours or more for adults who are 1860 years old

A person may help improve sleep health by:

• avoiding caffeine, large meals, and alcohol before going to bed
• exercising during the day
• ensuring the bedroom is quiet, relaxing, dark, and a comfortable temperature
• avoiding looking at screens, such as TVs, computers, and smartphones, before sleeping and removing these devices from the bedroom if necessary
• establishing a consistent sleep routine, going to bed at the same time each night and getting up at the same time each morning, even at weekends

Learn more about why sleep is essential for health.

People should aim to consult a healthcare professional yearly for a BMI check. They will be able to provide advice if someone wants to make changes to their diet and lifestyle or if they are trying to maintain a moderate weight.

A doctor can also advise someone if they think any lifestyle changes or other treatments, such as weight loss medications, are necessary.

A person should speak with a doctor if they are planning to lose weight to make sure they are doing so safely.

Learn about ways to lose weight safely.

Obesity occurs when unusual or excessive levels of fat accumulate, which may cause health risks.

People may help prevent obesity by making certain lifestyle choices. For example, following a healthy, balanced diet, managing stress, and participating in regular physical activity.

It is best for a person to speak with a doctor if they are planning to lose weight to ensure they do so safely.

How to Prevent Obesity in Kids and Adults

Obesity is a common health issue that is defined by having a high percentage of body fat. A body mass index (BMI) of 30 or higher is an indicator of obesity.

Over the last few decades, obesity has become a considerable health problem. In fact, its now considered to be an epidemic in the United States.

According to statistics from the Centers for Disease Control and Prevention (CDC), roughly 93.3 million adults (39.8 percent) and 13.7 million children and teens (18.5 percent) in the United States are obese.

Despite the rising percentages, there are plenty of ways to prevent obesity in both kids and adults. Here well explore both, as well as how far weve come in preventing obesity.

Obesity prevention begins at a young age. Its important to help young people maintain a healthy weight without focusing on the scale.

Breastfeed infants, when possible

One 2014 analysis of 25 studies found that breastfeeding was associated with a reduced risk of childhood obesity. However, studies are mixed when it comes to the role of breastfeeding in obesity prevention, and more research is needed.

Feed growing children appropriate portion sizes

The American Academy of Pediatrics explains that toddlers dont require huge amounts of food. From ages 1 to 3, every inch of height should equate to roughly 40 calories of food intake.

Encourage older children to learn what various portion sizes look like.

Build early relationships with healthy foods

Encourage your child to try a variety of different fruits, vegetables, and proteins from an early age. As they grow older, they may be more likely to incorporate these healthy foods into their own diet.

Eat healthy foods as a family

Changing eating habits as a family allows children to experience healthy eating early on. This will make it easier for them to continue following good eating habits as they grow into adults.

Encourage eating slowly and only when hungry

Overeating can happen if you eat when youre not hungry. This excess fuel eventually becomes stored as body fat and can lead to obesity. Encourage your child to eat only when they feel hungry and to chew more slowly for better digestion.

Limit unhealthy foods in the household

If you bring unhealthy foods into the household, your child may be more likely to eat them. Try to stock the fridge and pantry with healthy foods, and allow less-healthy snacks as a rare treat instead.

Incorporate fun and exciting physical activity

The World Health Organization (WHO) recommends that kids and teens get at least 60 minutes of physical activity daily. Fun physical activities include games, sports, gym class, or even outdoor chores.

Limit your childs screen time

More time spent sitting in front of a screen means less time for physical activity and good sleep. Because exercise and sleep play a role in a healthy weight, its important to encourage those activities over computer or TV time.

Make sure everyone is getting enough sleep

Research suggests that both children and adults who dont get enough sleep may end up weighing more. Healthy sleep habits from the National Sleep Foundation include a sleep schedule, a bedtime ritual, and a comfortable pillow and mattress.

Know what your child is eating outside of the home

Whether in school, with friends, or while being babysat, children have plenty of opportunities to eat unhealthy foods outside of the home. You cant always be there to monitor what they eat, but asking questions can help.

Many of these obesity prevention tips are the same for losing or maintaining a healthy weight. The bottom is line that eating a healthy diet and getting more physical activity can help prevent obesity.

Consume less bad fat and more good fat

Contrary to the belief behind the low-fat diet craze of the 90s, not all fat is bad. A 2017 study published in the Nutrition Journal showed that intake of healthy dietary fats, such as polyunsaturated fats, can improve cholesterol levels and reduce obesity risk.

Consume less processed and sugary foods

According to a 2016 study published in The American Journal of Clinical Nutrition,consumption of processed and ultra-processed foods is linked to a higher risk of obesity. Many processed foods are high in fat, salt, and sugar, which can encourage overeating.

Eat more servings of vegetables and fruits

The daily recommendation for fruit and vegetable intake is five to nine servings per day for adults. Filling your plate with veggies and fruit can help keep calories reasonable and reduce the risk of overeating.

Eat plenty of dietary fiber

Studies continue to show that dietary fiber plays a role in weight maintenance. One 2012 trial found that people who took a fiber complex supplement three times daily for 12 weeks lost up to 5 percent of their body weight.

Focus on eating lowglycemic index foods

The glycemic index (GI) is a scale used to measure how quickly a food item will raise your blood sugar. Focusing on low-GI foods can help keep blood sugar levels steadier. Keeping your blood glucose levels steady can help with weight management.

Get the family involved in your journey

Social support isnt just for children and teens its important for adults to feel supported too. Whether cooking with family or going on walks with friends, getting people involved can help to encourage a healthy lifestyle.

Engage in regular aerobic activity

Incorporating regular physical activity into your schedule is important for maintaining or losing weight, among other benefits. The CDC recommends 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.

Incorporate a weight training regimen

Weight training is just as important to weight maintenance as aerobic activity. In addition to weekly aerobic activity, the WHO recommends weight training that involves all your major muscles at least two times per week.

Focus on reducing daily stress

Stress can have many effects on the body and mind. A 2012 study suggests that stress may trigger a brain response that changes eating patterns and leads to cravings for high-calorie foods. Eating too many high-calorie foods can contribute to the development of obesity.

Learn how to food budget and meal prep

Its much easier to grocery shop for healthy foods when you have a plan. Creating a food budget and list for your shopping trips can help avoid temptations for unhealthy foods. In addition, prepping meals can allow you to have ready-to-go healthy meals.

Preventing obesity plays an important role in good health. Obesity is associated with a long list of chronic health conditions, many of which become more difficult to treat over time. These conditions include:

By focusing on obesity prevention and lifestyle changes, it may be possible to slow or prevent the development of these diseases.

Although the research on obesity prevention strategies is limited in the United States, international studies have been able to suggest some answers.

A 2012 study from Australia looked at the role of home-based nurses in that country on the weight management of children up to age 2. The nurses visited babies a total of eight times after birth and encouraged the mothers to incorporate healthy practices. The researchers found that the average BMI of the children in this group was significantly lower than those of the control group (babies who didnt get the eight nurse visits).

However, a 2018 trial in Sweden looked at the effectiveness of a smartphone app to educate young children on healthy eating and physical activity. The researchers discovered no significant differences in BMI and other health markers between the two groups after a year.

A 2008 review in the International Journal of Obesity looked at 19 different school-based studies to determine what could be effective methods for obesity management. The researchers found that both dietary changes and reduced TV time resulted in significant weight loss. They also found that family support helped encourage weight loss in children.

Preventing obesity in adults involves regular physical activity, a decrease in saturated fat intake, a decrease in sugar consumption, and an increase in fruit and vegetable consumption. In addition, family and healthcare professional involvement may help to maintain a healthy weight.

One 2010 review of public health approaches found that there are various ways to influence public policy to encourage methods of obesity prevention: Altering food environments, creating policy-based changes in schools, and supporting medication and other medical strategies are all potential ways to prevent obesity.

However, only some of these methods have proven to be effective, and there are barriers to using these methods.

A healthy weight is important in maintaining good health. Taking steps to prevent obesity in your daily life is a good first step. Even small changes, such as eating more vegetables and visiting the gym a few times a week, can help to prevent obesity.

If youre interested in a more tailored approach to your diet, a dietitian or nutritionist can provide you with the tools to get started.

Additionally, meeting with a personal trainer or fitness instructor can help you find the physical activities that work best for your body.