There is no shortage of strategies and tips to help you lose weight. But what if you want to avoid weight gain?
Millions of people today are affected by obesity, which is defined as having a body mass index (BMI) of 30 or more. That percentage has risen since 2000, and is set to rise further, according to a December 2019 analysis in the New England Journal of Medicine (NEJM).
The factors behind our rising obesity rates are complex. But there are many proven ways to keep your weight in check. Here's what you can do, starting right now, to lower your risk of obesity and protect yourself from the risk of COVID-19.
Why is obesity prevention important?
It's no secret that having too much body fat can be bad for your health. But when you consider the long list of conditions for which obesity increases your risk, the importance of being at a healthy weight really comes first. According to experts, people with obesity are more likely to experience:
- Hypertension
- High cholesterol
- Heart disease
- Type 2 diabetes
- Osteoarthritis
- Sleep apnea
- Many types of cancer
- Low quality of life
- Mental illness
- Body aches and decreased function
- Higher risk of death overall
It will greatly improve your health by losing weight, of course. But it 's best to avoid gaining too much weight in the first place . Once you live with obesity, it becomes more difficult to regain a healthy weight, according to a September 2015 study in the American Journal of Public Health.
If you are seriously overweight, your body naturally seeks more calories to maintain that weight. And that more food is what your brain says it needs, so you eat more. It really is a vicious cycle.
That is not to say that reaching a healthier size is impossible, far from it. Although you can always work to lose weight, health professionals are realizing that prevention is better than cure when it comes to weight management.
Top 10 ways to prevent obesity
If prevention is the best medicine for obesity, what exactly should you do to keep your weight under control? Science shows that it all comes down to forming and sticking with healthy lifestyle habits.
Obesity has a genetic component , and you may be more likely to gain weight easily if members of your family are obese. But genes are not everything, environmental changes are also a key factor. You can always take steps to keep your weight in a healthy place.
Pay attention to portions
If you only have one thing in mind about weight gain, it should be this: When you take in more calories than your body needs for energy, the excess is stored as fat.
Portion control is one of the most important things to maintain weight. This is true even for healthy foods. Whether it's pepperoni pizza or brown rice with tofu and vegetables, eating more than you need will put you on the pounds. Paying attention to how you feel while eating and stopping when you're full is one way to avoid eating too much food.
Also, you should familiarize yourself with the real look of the recommended servings. Very often, they are smaller than you think.
Another strategy is to fill more of your plate with fruits and vegetables so that you get what feels like a generous serving for fewer calories. Instead of a huge pasta bowl, for example, cut the pasta portion in half and add lots of greens to bulk up the plate.
Eat more fruits, vegetables, and high-fiber foods
Simply eating a diet rich in fiber, about 30 grams per day, may be enough to help you control your weight, according to research from February 2015 in the Annals of Internal Medicine.
Fiber-rich foods take longer to digest and can help stabilize blood sugar levels , increasing satiety levels. And the more satisfied you feel after eating, the less likely you are to reach for a snack later.
Whole grains, beans, and even nuts and seeds can be good sources of fiber. But when it comes to weight, high-fiber products like berries, apples, pears, and non-starchy vegetables are an especially weight-friendly option, according to an analysis published in the September 2015 issue of PLOS Medicine. Not only do they serve up a lot of fiber, they are also very low in calories.
Cut back on sugar, refined flour, and processed snacks
The more junk snacks you eat, the more likely you are to be obese, according to an October 2016 study published in the American Clinical Journal of Nutrition.
Not only are cookies, crackers, chips, and baked goods high in empty calories, but the fact that they are low in fiber and high in refined carbohydrates means they will spike your blood sugar and They will leave you hungry again shortly after eating them.
That doesn't mean you can never have a brownie or cupcake again. But it is worth learning to enjoy them in a healthier way.
Stop drinking soda (yes, even diet soda)
Drinking a single sweetened beverage such as soda, juice or sweetened tea each day could result in weight gain of up to 2.5 kilos in a year, according to Harvard. This is because sweetened beverages are high in sugary calories , but they don't actually fill you up, so you don't make up for those calories by eating less.
Soda is a known enemy of weight management success. And while diet sodas are calorie-free, they may not be a better option when it comes to managing your weight, according to the March 2015 findings published in the Journal of the American Geriatrics Society.
Artificial sweeteners found in diet sodas can trick your body into reacting like real sugar , creating an inclination to eat other sugar-laden foods.
Reduce your screen time
The longer you spend in front of a computer or television, the more likely you are to be overweight. Sitting in front of a screen signals your body to store fat instead of burning it for energy. It could also make you eat more snacks or snacks.
Simply reducing screen use has been shown to help people lower their BMI , according to a December 2009 study in the Archives of Internal Medicine.
There's a good chance that doing so will encourage you to move more naturally – without the TV on, you might find yourself going for a walk or finally cleaning out that closet. And the more you move, the more fat your body will burn.
Move more
Speaking of cutting down on screen time, it's worth finding ways to incorporate more activity into your overall day. Try to get at least 150 minutes of moderate exercise a week, breaking up into around 30 minutes a day.
But that's just the bare minimum. Studies indicate that activity must increase to one hour a day to lose significant weight. The more you move, the better you will do.
That doesn't mean you need to log hours and hours at the gym every day. Take up a hobby that you enjoy and that makes your heart beat, like walking, playing tennis, or riding a bike. And think of ways to incorporate more movement into your daily activities, like walking to run errands instead of driving or meeting a friend for a walk instead of having lunch together.
Make the most of your food at home
Restaurants tend to add more fat, salt, and sugar to foods and offer much larger portions than you would serve yourself at home, resulting in higher calorie meals.
Cooking at home gives you more control over the amount of food that is served to you. In fact, those who eat at home five times a week or more are 28 percent less likely to be overweight compared to those who eat at home less than three times a week, according to an August 2017 research in the International Journal of Behavioral Nutrition and Physical Activity.
There is no need to avoid dining out. But it's worth saving restaurant meals for special occasions and adopting strategies that help you avoid overeating. Get in the habit of ordering a vegetable side dish with your meal, then eat only half of your main dish and take the other half home, for example.
Control your stress
You may not realize it, but your mood can have a big influence on what you eat and how much.
When we are stressed, we are more likely to have something on the go no matter how healthy it is. We are also more likely to overeat or overindulge. Over time, that can add to the extra pounds.
Plan ahead
Mapping every item on your menu every day is unrealistic. But choosing foods on the go increases the chances that you will opt for something quick or inconvenient, which is not always the best option for your weight.
The more prepared you are, the less likely you are to make unhealthy decisions.
Before you go shopping for the week, try describing your breakfasts, lunches, dinners, and snacks and make a shopping list based on what you need to prepare complete meals. For example, don't just buy a piece of chicken. Also buy the veggie you would eat it with and a carbohydrate like a sweet potato.
Keeping your pantry and freezer stocked with healthy staples can provide easy, healthy options for those times when you haven't had a chance to plan. For example, you can make a quick dinner with a box of whole wheat pasta, a can of chickpeas, and a bag of frozen vegetables in about the same time it would take for a pizza order to arrive.
Sleep more
If you are not following the recommendation of sleeping seven to nine hours a night , you already know where to start.
A healthy sleep pattern is essential for maintaining a healthier weight and overall good health. On the other hand, adults who regularly sleep less than seven hours a night have higher body mass indexes and are more likely to develop obesity, according to an October 2018 review in BMJ Open Sport and Exercise Medicine.
When you sleep less and spend more hours awake, the hunger hormone ghrelin increases and the satiety hormone leptin decreases. That means it takes more food to be satisfied. And you probably aren't chewing on salad to fill your stomach.
When you're sleep deprived, you're more likely to go for high-carb, high-calorie comfort foods like cookies or mac and cheese.
