How to Prevent Obesity

If you are already overweight it is really important to know how to prevent obesity. The definition of obesity is a BMI of over 30 and the definition of morbid obesity is a BMI exceeding 40.

As anyone who has ever put on weight and then tried to lose it knows, this is not an easy task. This is one of the reasons that it is important to stop weight gain before it gets out of hand.

Learn How to Prevent Obesity

There are several steps that you can take to prevent obesity and the sooner you start the more likely you are to be successful. The basics are steps you already know but perhaps have been putting off because you don't think you can carry them out:

Take up some form of exercise

You must start getting more exercise and moving your body on a regular basis. However, if you haven't been exercising for a long time, or if you are very overweight or have any sort of health problem, you should go and see your doctor before starting an exercise program.

If you overdo it when you first start to exercise, you could do more harm than good, either by exacerbating an existing medical problem or by causing an injury. If this happens, it could be a long time before you are able to exercise again,, making it even more difficult to prevent obesity.

Don't forget that small bursts of activity, for example 10 minutes of exercise at a time several times a day are just as effective as a longer period of exercise. So it is fine to start slowly – remember some exercise is better than no exercise. Be sure to discuss the best methods of exercise with your doctor.

Change Your Eating Habits

Changing your eating habits is one of the most important factors in how to prevent obesity but can also be one of the most challenging. Start by writing down everything that you eat in one week. This will highlight the areas in which you need to improve.

How much fruit and how many portions of vegetables are on your list? You should be eating at least 5 portions a day (preferably more vegetables than fruit). Green leafy vegetables are particularly good for your health.

Are you eating a lot of fast food? There is a clear link between obesity and fast food and so you should avoid eating junk food on a regular basis. You can have it as an occasional treat but if you are consuming fast food such as burgers and fries every week, especially if it's several times a week, you are in danger of becoming obese and also of creating health problems.

Many foods and soft drinks are high in sugar. This applies to even foods which may be labelled low fat. So it is important to read the labels on any prepackaged food you buy. Check the number of calories per portion and compare this the calories in the non-low fat variety of the food. You might be surprised to find that there is little difference in terms of calories.

Get Dietary Advice

It can be difficult to change the eating habits of a lifetime and so if you are concerned that you may become obese, ask your doctor for help. If you are able to have a few sessions with a dietician, you will be able to learn about healthy eating and get a clearer idea of what is good for you and what isn't.

Cut Down on Sodas and Drink More Water

As mentioned, soft drinks often contain a great deal of sugar and so these should be avoided completely or at least taken only occasionally. Instead, drink more water. This is good for your system and is calorie free. If you don't like plain water, you could consider various fruit or herbal teas. Just don't add sugar! Green tea is a good alternative and is also said to have weight loss properties.

Be More Conscious of What You Are Eating

These days we lead such busy lifestyles that we often don't notice how much we are eating and this is one of the alarming facts which can lead to obesity. For example, few eat at our desks, in front of the computer, when on the phone. At home we eat in front of the TV or snack on the leftovers when we are making meals for the kids.

We eat on the go and often that involves eating sugary snacks. We also tend to eat fast food which is neither healthy nor good for the waistline.

So stop every time you eat, concentrate on what you are putting in your mouth and eat slowly, this will make you much more aware of what and how much you eat each day. This is a key step in learning how to prevent obesity.

Teach Your Kids How to Prevent Obesity

The increased number of children and teenagers who are now obese is frightening and kids who are obese are much more likely to reamin obese into adulthood and to expereince the complications of being seriously overweight. So talk to your children about healthy eating and encourage them to take exercise. Don't just tell them – show them by doing these things yourself.  Now that you know how to prevent obesity, you can start to takes steps immediately which will benefit the whole family.