How to Prevent Becoming Overweight

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No doubt, obesity and overweight have become a worldwide problem that only tends to grow bigger and bigger. Statistics show that more than 71% of adults aged 20 and over suffer from these issues throughout the world, and this number is growing rapidly.


The same terrifying data is shown in the childhood obesity rates, which have tripled during the past 30 years. Now, 1 in 6 kids and 1 in 4 adults is obese or overweight, and the updated USA obesity research data only prove that the problem does exist.

The worst part is that lots of people consider overweight and obesity as cosmetic issues only. However, the truth is both these conditions put our health at risk and in most cases lead to severe diseases like diabetes and even cancer.

How to Reduce Obesity?

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Let’s start from the most obvious steps, which are still the basics. Following these golden rules is the key to reducing obesity, improving your body’s quality and the health:

  • Food

We are what we eat, so no wonder a healthy balanced diet with prioritizing fresh organic foods is the first essential.

  • Eat more fruit and vegetables (about 5-6 servings of fruits and vegetables daily).
  • Choose whole grains (whole wheat bread, brown rice) and nuts.
  • Cut down sugary, fatty, and flour-based foods.
  • Replace animal-based fats with vegetable-based oils.
  • Reduce canned and processed foods.
  • Favor homemade meals.
  • Avoid foods that have a lot of calories in a small amount of food (fast food and soda mainly).
  • Weigh & measure all food you eat – control this process and calculate the proteins, carbs, and fats you consume.
  • Regular Exercise

Did you know that physical inactivity is the fourth factor in the list of global health risk factors, after high blood pressure, high blood glucose, and tobacco use?

Obviously, lack of activity is the main reason for obesity and overweight in people, so if you’re wondering how to reduce obesity or prevent becoming overweight, the answer is ‘Exercise!’

Jogging, CrossFit, dancing, walking around the block or up and down the stairs – it’s just everything goes if you do it REGULARLY at least 10-15 minutes per day. Every little bit helps!

  • Healthy Sleep

Wanna your body burn calories, function properly, and the glucose metabolism get faster? Sleep.

Sleep at least 7 hours every night and try to go to bed at 10-11 pm so that you reach the faze of deep sleep by 12 am – the time our body can have a maximum recovery.

Poor quality sleep, on the contrary, leads to metabolic alterations (glucose intolerance, a variation in the appetite-regulating hormones), which can worsen the situation with the obesity and overweight.

  • Avoid Stress

Since stress is directly connected with the increase in cortisol and serotonin hormones, high-stress level leads to metabolic imbalances and accumulation of fat in the body, that is definitely not the way to reduce obesity.

Ways Not to Be Overweight

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Besides the basic rules we’ve already discussed, you should also remember that changing your food habits and lifestyle mustn’t be a disaster – on the contrary, it should be a well-planned strategy, based on fun and your likes.

It’s not that hard as it might seem first.

There are lots of ways to make activity and exercise an integral part of your day that doesn’t cause any panic, discomfort, and fear:

  • Do What Attracts You

You know, the daily workout is not about a damning treadmill, pain, and sweat. Any activity you enjoy is ok: dancing or martial arts, yoga or bowling, hiking or running (to choose the right outfits, go there https://thecrossfitshoes.com/best-walking-shoes-for-overweight-walkers/), tennis or Zumba, gardening or rock climbing , kick-boxing or parkour – any activity that makes you haul your buns out of the sofa is perfect.

  • Try Team Sports

Volleyball, football, cricket, tennis, soccer, baseball, basketball are favorites of many children.

Team sports are more sociable than individual activities, so they’re usually more fun. Involve your family, friends, or neighbors and encourage a little competition: baseball, volleyball, football, soccer, cricket, basketball are the best picks.

  • Plan Active Holidays

Make it a rule to spend a couple of weekends per month in an active way. Consider family cycling to beautiful places, a swimming competition in a local pool, hiking or orienting (experiment with something like a quiz to make it more fun). For longer holidays, go to some remote places to challenge yourself and your friends.

Do Little Things that Make a Big Difference:

  • Reduce time in front of the computer or TV to 1-2 hours a day
  • Eat only when you’re hungry, not when you’re bored
  • Don’t reward/motivate yourself with food
  • Gradually try to change your family’s eating habits too
  • Drink more water
  • Stock your fridge with fat-free or low-fat dairy, fresh fruit, and vegetables
  • Make a 15-minutes’ physical activity a daily routine

What Can We Do to Overcome Obesity?

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The next thing we can do to overcome obesity is to work on our mind as much as we work on our body – as numerous researches prove that the power of our mind is underestimated, and all the problems, obstacles, and limits come from our heads.

So here are several really effective ways to encourage and motivate yourself:

  • Visualize You’ve Already Overcome Obesity

Imagine that you’ve already got rid of obesity and live a happy healthy life without overweight. Plunge into all the benefits you’ve got in a new healthy body, visualize the result in tiny details, and work on your mind and body with the full awareness of where you’re striving.

  • Start Small

The task is to begin doing something. A 5-minutes’ walk three times a week is not a lot, but it’s much better than nothing! Think about it. You CAN make your small investment today, and tomorrow, and always.

  • Set SMART Goals

S – Specific (Do I want to overcome obesity? Prevent becoming overweight? Look hot? Be healthy?)

M – Measurable (How many pounds? Centimeters? Minutes? Sizes?)

A – Achievable (I’ll move from one little goal to another, and make a little step towards my goal every day)

R – Result-oriented (Yep, I know exactly what I’m striving for and what ‘bonuses’ I’ll get)

T – Time-limited (How long?)

What can we do to overcome obesity? How to prevent becoming overweight?

If you’ve already asked these questions and found yourself on our page, you’re already on the right path as you can see the problem itself. Follow our recommendations, consult a doctor, and keep fighting, as you’re such a strong and amazing human being!

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