World Obesity Day 2022: How to prevent this dreaded disease
World Obesity Day is celebrated every year on March 4 to encourage people to fight against obesity and lead a healthy life. Organized by the World Obesity Federation, the day focuses on raising awareness about the effects of obesity and how to prevent and treat it. This year's theme is "Everybody Needs to Act." Here we have listed a few ways to prevent obesity.
Here is what our expert says
- Malnourishment by eating too much of a calorie-dense, nutrient deficient diet leads to obesity.
- Another risk factor for obesity is an inactive lifestyle.
- Fried fast food, bakery items that consist of sugars, refined sugars, saturated oils, packaged fruit juices, sugary sodas are a few of the usual suspects.
- Medical causes such as hypothyroidism, sleep apnoea, and endocrine disorders should also be ruled out.
Follow a healthy diet
Making a few changes in your eating habits can help you deal with obesity. Consume at least five-nine servings of fruits and vegetables daily to reduce unhealthy cravings and prevent weight gain. Avoid processed foods like calorie-rich fried items and white bread that can lead to obesity. Instead, have home-cooked meals to maintain a healthy weight and take care of your overall health.
Reduce your sugar intake
Added sugars are extremely bad for your health and can lead to unhealthy weight gain. So, if you want to maintain a healthy weight, reduce your sugar intake and avoid consuming too many sugary foods and drinks like candies, cookies, chocolates, cakes, and sodas. The American Heart Association recommends no more than nine teaspoons of sugar for men and six teaspoons for women daily.
Exercise every day
Exercising daily is the most healthiest and natural way to prevent obesity and maintain a healthy weight. The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate aerobic activity every week. You can also try brisk walking to control your body mass index and lose weight in a healthy way. Also, try staying active throughout the day.
Beat stress and relax
Stress can lead to weight gain by raising the cortisol levels in your body. According to a study, stress can change your eating patterns and tempt you to have high-calorie foods by triggering a brain response. So, beat your stress and relax by meditating, listening to some music, playing with your pets, connecting with your friends, or going for a walk.
Get proper sleep
Sleep deprivation or insomnia can contribute to weight gain and obesity. According to the Centers for Disease Control and Prevention, adults above 18 years or more should get at least seven to eight hours of sleep. Sleep deprivation decreases leptin that controls your appetite and increases ghrelin which controls your food intake. Higher levels of ghrelin and lower leptin levels cause weight gain instantly.