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How to Prevent Obesity

By Diane Hanson

Obesity is a growing concern worldwide. About two-thirds of adults in America are officially overweight, and about half of those have graduated to full-blown obesity. That means more and more people are predisposing themselves to the risk of heart disease, high blood pressure, stroke, diabetes, infertility, gall-bladder disease, osteoarthritis and many forms of cancer.

Why is obesity so prevalent in so many countries? The answer is very simple. We are eating way too much calorie-dense foods and not getting enough physical activity. Living a life in the fast lane with little or no time to exercise, consuming fast foods and microwave dinners instead of a balanced diet of fresh, wholesome foods, will evitably contribute to excessive weight gain.

How Not to Become Obese

To stop the problem of obesity early, we must learn to make some lifestyle changes as they remain the mainstay of treatment and are very important for long term maintenance of weight loss.

1. Reduce caloric intake through dietary control and increase caloric expediture with exercise. For example, if you cut or burn off 500 calories each day, you can lose a pound a week. Skip diet-wrecking cookies and buttered popcorns, or try bicycling to melt away extra calories.

2. Read food labels and learn to make healthy food choices. Choosing low-fat meals such as sushi and grilled chicken over hamburgers or pizzas is one good way to kick-start any diet plan. Drink unsweetened herbal teas instead of sugary beverages such as fruit juices and soda. Cook at home if possible and avoid dining out to have more control over the ingredients in your meals.

3. Include plenty of fresh fruits and vegetables in your meals. Ditch fat-laden potato chips or sugar-rich candy bars, and nibble on celery sticks or fresh fruits such as strawberries and kiwis.

Also understand your body and learn to distinguish real hunger from other sensation to curb mindless eating. Try to drink a glass of tap water if you feel the urge to snack.

4. Exercise portion control. Many people have distorted perception of portion sizes and are seduced by "more is better" mentality. One serving of meat is about the size of a deck of cards. Interestingly, did you know that the average calories per serving has jumped 63 percent over the past 70 years? No wonder more young people are getting fatter.

5. Get up and get moving. You can start by making a few simple changes in your routine activities. For example, walk or ride a bike instead of driving for short distances. Take the stairs and not the lift to burn calories. Clean your house the old fashioned way instead of using the vaccum cleaner.

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