Obesity is a common health complication characterized by excessive body fat. According to aÂ CDC data briefÂ released in February 2020, the prevalence of obesity in the United States is about 42.4 percent.
The condition can cause health problems such as hypertension, heart disease, stroke, type 2 diabetes, certain cancers, osteoarthritis, sleep apnea, and more. There isn’t a particular way of preventing or treating overweight and obesity. It requires a multifaceted strategy that primarily revolves around personal habits.Book an Appointment
We will delve into three efficient strategies for keeping obesity at bay:
- Healthy Eating
- Healthy Living
- Community Efforts
Obesity affects people of all ages. Therefore, we will discuss proper feeding habits for children and adults alike.
StudiesÂ have proved that breastfeeding reduces the risk of childhood obesity. Breast milk promotes the growth of microbiome in the digestive tracts of babies, ultimately preventing obesity. For best results, infants should suckle directly from the mother’s breast for at least three months.
Additionally, toddlers don’t need large food portions to grow. The American Academy of Pediatrics explains that children below three years require about 40 calories per inch of their height daily. That means a toddler measuring 35 inches requires approximately 1,400 calories per day.
Encourage Healthy Foods
Preparing healthy meals for the family keeps everyone nourished and helps them make suitable dietary choices. Include a variety of vegetables, fruits, and protein in every meal.
Minimize the consumption of ultra-processed foods and sugars to reduce the risk of obesity. Sugary snacks should only come as a rare treat. Dietary fiber and polyunsaturated fats have a role in weight control.
While these foods are healthy, you should only eat when hungry. Consume small portions multiple times throughout the day instead of one or two bountiful meals.
Look for Low-Glycemic Index Foods
To combat obesity, consume foods with a low glycemic index (GI). GI is a measure of how quickly an ingested meal raises an individual’s blood sugar. Low-GI foods help in blood sugar regulation and weight management.Book an Appointment
Nutrition goes a long way in maintaining good health and preventing obesity, but lifestyle also matters. Here are some things you can do to ensure your weight matches your body.
Know Your Weight
How can you tell if your body mass is appropriate for you? There are two easy ways of evaluating yourÂ weight statusÂ and possible health implications.
First is waist circumference. The size of your waist can indicate the probability of developing obesity and weight-related health issues. An average man’s waist circumference should not exceed 40 inches. Similarly, a non-pregnant woman should maintain a waist circumference of 35 inches or less.
Next is Body Mass Index (BMI), which is a measure of body fatness based on height and weight. It applies to adults. Calculate your BMI by dividing your weight in kilograms by your height in meters. Round the value to one decimal place.
A high BMI can be a sign of overweight, while a low measure can mean you are underweight. Here is a summary of BMI results.
- BMI less than 18.5: The subject is underweight
- BMI between 18.5 and 24.9: The person is within the healthy or normal weight range
- BMI between 25.0 and 29.9: The person is overweight
- BMI is 30.0 or more: The person is obese
If you are within the obese weight range, observe the healthy eating tips highlighted above, and learn aboutÂ calorie balancing.
Get More Active
Physical activity is essential in maintaining a healthy weight and overall health. It burns excess calories, boosts your cardiovascular health, and makes you feel better. Engaging in physical activity can reduce the risk of a myriad of chronic diseases.
If physical exercise is not part of your daily routine, start with realistic goals. Begin with short sessions of moderate activity and increase the duration and intensity over time.
Walking or jogging every day will help control. To make your program more exciting, consider something you enjoy, like your favorite sport. Team activities are highly motivating.
Communities can nurture a conducive atmosphere for healthier lifestyles in many ways. For instance, excellent Early Care and Education (ECE) facilities can impact what children eat and how active they become.
Initiatives likeÂ Salad Bars to SchoolsÂ mobilize governments to provide salad bars at learning institutions and promote wellness. Organizations can incentivize farm markets to open more outlets to give the residents more diverse nutritional choices.
Campaigns can also encourage people to walk or cycle instead of driving to work. Children can learn about the importance of sports instead of gaming or watching TV all day. Local authorities can encourage more participation in physical exercise by creating hiking trails, bike paths, or opening more public sports fields.
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Weight lossÂ or gain depends on your feeding habits and lifestyle. Eating healthy and being more active prevents the accumulation of too much fat and helps victims of obesity to cut weight. However, busy schedules and conditions like age can make weight loss a challenge.
Mango Clinic supports you with FDA-approved medications and advice to achieve the desired weight safely and with less effort.
Please book an appointmentÂ with one of our skilled weight management specialists for assistance on obesity. We are open Monday through Saturday between 10:00 am and 6:00 pm.