Obesity can cause serious risks to your health. High blood pressure, diabetes, coronary heart disease, high cholesterol, arthritis and gall bladder disease are a few risks caused by obesity. Obesity can increase the production of leptin and fat, and this can make antibody protection in obese people more difficult. This and more risks associated with obesity make it imperative for people to work towards treating and preventing obesity. In this article we will go through 5 tips that may help in preventing obesity.
- Avoid sugary, processed and packaged food
Celebrity nutritionist Rujuta Diwekar declares that anything that comes in a packet should be off the table for you, if you want to lose weight. A study published in American Journal of Clinical Nutrition says that consumption of processed and packaged foods can lead to a higher risk of obesity. A piece of advice for you :” avoid eating junk and processed foods to prevent obesity”.
- Eat lots of fruits and vegetables
A variety of fruits and vegetable have to be an essential part of your daily diet. By doing so, it can provide you with beneficial antioxidants and fibre. Having sufficient fibre in your diet can manage and control your calorie intake and lower the risk of overeating.
- Eat low Glycemic Index foods
As it’s known, the glycemic index of food indicates how quickly a food item can increase your blood sugar levels. Having foods with low Glycemic index can control and remain your blood glucose steady, which in turn may help in weight management. Leafy green veggies, fruits, carrots, kidney beans, chickpeas and lentils are a few examples of foods with low GIycemic index.
- Exercise Regularly
Your routine must include exercising on a regular basis. 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity is essential for preventing obesity. Your exercise routine should also have weight training. Based on the World Health Organization statement, you should do weight training in your exercise routine at least twice a week. Moreover, It must involve all your major muscles.
- Manage stress
Stress have a negative affects on your physical and mental health in multiple aspects. Studies have stated that stress can trigger brain response of which changes eating habits. It increases appetite for high-calorie foods as well. Piece of advice: “eating foods that are high in calories can contribute to obesity”.