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Preventing Obesity - The What, Why, and How

The Centers for Disease Control and Prevention (CDC) says obesity has become common, serious, and costly. Adult and childhood obesity rates have been increasing. The World Health Organization (WHO) reports that overweight and obesity numbers have grown. Globally, it went from 4% to 18% from 1975 to 2016. This led to obesity prevention projects in some countries.

If you stumbled on this article, you might be worried about obesity and its effects. Obesity affects not only adults but also children. Don't worry, there are strategies to counter and prevent obesity. There are measures you can take to live a healthier life!

We're here to help you understand obesity and how to prevent it.

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WHAT IS OBESITY ?

The WHO defines obesity as excessive fat buildup that presents health risks. Per them, a body mass index (BMI) of 25 to 30 is overweight, and over that is obese.

The BMI measures body fat based on your weight and height. It helps healthcare providers gauge people's weight-related health risks.

Are you skeptical about BMI as a basis for a healthy weight? The latest research supports that skepticism. A 2015 review says BMI does not reflect health risks and fat distribution and percentage. Experts suggest measuring the waist/waist-to-height ratio and body fat.

If you've just begun your health journey, you can use BMI as an estimate. Just remember to get further assessments to know if your weight is a health risk. Healthcare providers can also help you set specific targets. BMI is not the final say on your health, and there are many factors to consider.

WHAT HAPPENS WHEN WE'RE OBESE

A 2017 study shows that your weight plays a role in your health. Obesity is linked to mortality, chronic diseases, and comorbidities. That includes:

Diabetes
Heart disease
Neurological diseases
Obstructive sleep apnea
Stroke
Cancer, and more

Obesity affects all ages, both adults and children. In particular, childhood obesity has been increasing. This is concerning since it can affect childhood growth and development, including but not limited to:

Psychological problems
Impaired glucose tolerance
Early‐onset metabolic syndrome, and more

Health risks are affected by multiple factors. But weight loss among the obese and overweight can positively modify these risk factors.

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HOW TO PREVENT OBESITY

Are you worried about the previously mentioned health risks associated with obesity? There's still time to improve your health.

The two main methods are improving your nutrition and physical activity. We know how hard it is to create a lifestyle change. So, start simple and you'll see your efforts showing results eventually.

Here are some strategies for your obesity prevention program for yourself or your children:

#1 HEALTHY EATING HABITS

Before jumping into diet trends, remember that your goal is to reduce risks and have a healthy lifestyle. Therefore, begin with nutrition education. For younger children, being too restrictive may prove damaging. They may not get their nutrients, energy, and calorie needs for growth and development.

First, assess what kind of food you or your children typically consume. Here are some questions to think about:

How often do you eat sweets or drink sugary drinks?
How much do you typically eat?
How often do you eat processed foods?

These questions will give you a better understanding of how to employ interventions. Remember, start with something simple. It's easier to make gradual changes rather than try to change everything at once.

Here is a list of strategies to consider when it comes to getting proper nutrition:

Eat more nutritious foods such as whole grains, fruits, vegetables, and healthy fats.
Limit and reduce sugary drinks.
Limit and reduce unhealthy foods such as refined foods and processed meats.
Don't be tempted to start a diet trend and fall into the trap of extreme weight loss. Most diet fads end up making people feel terrible and their weight fluctuate. Make sure to keep your weight loss sustainable.
Promote healthy eating and achieve a healthy weight in your family.

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#2 PHYSICAL ACTIVITY

To add to nutrition and eating habits, achieving a healthy weight requires active living. Similar to the previous section, you need to know how much you're already doing:

How often do you exercise daily?
If you don't exercise often, do you take walks?
How sedentary is your lifestyle?

The US Department of Health and Human Services has Physical Activity Guidelines. Adults should have 150 minutes of moderate-intensity physical activity. They also need 2 days of muscle-strengthening activity.

Meanwhile, children ages 6-17 years old need 1 hour or more of moderate-to-vigorous activity.

Increasing physical activity is a must to combat obesity and health-risk prevention. Here are some simple initiatives for you to try:

Limit screen time and sitting times by regularly standing up and walking.
Have regular physical activity by scheduling time for it.
Pick an activity that's easy to maintain for you. And,
If you're not physically active, just make more active decisions. For example, if you order groceries online, maybe take the trip instead so you can walk.

Physical activities should not be intimidating. Remember, if you're not used to it, simply set aside some minutes for exercise. You can start as little as 10 minutes daily. Gradually increase it through duration and intensity.

Don't forget to incorporate rest days. Your body needs time to recuperate especially after intense exercise. It's better to take this precaution so you won't accidentally hurt yourself.

HOW HEALTHQUEST 365 CAN HELP YOU

It's not easy changing lifestyles, increasing physical activity, and eating healthy. As part of your obesity prevention, HealthQuest 365 can support you with Organic Greens 365.

Organic Greens 365 can help you eat the recommended 8 servings of fruits, vegetables, and leafy greens each day! It provides the foundation for CHIPSA Hospital's Whole Body Support System.

It is designed to help optimize overall health by promoting:

Inflammation Control
Blood Sugar – Weight Management
Cardiovascular
Immune System Balance
Joint & Muscle
Brain – Mind – Mood
Digestion – Elimination
Sleep Restoration
Liver – Detox
Cellular Health

IN CONCLUSION

Obesity and its health risks are no joke. Focus on your goals. Take ownership of your health and start being serious about physical activity and nutrition.

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FREQUENTLY ASKED QUESTIONS

Focus on consuming a balanced diet rich in fruits, vegetables, lean proteins, and whole grains while limiting processed foods and sugary beverages.

Yes, engaging in regular exercise helps burn calories, maintain a healthy weight, and reduce the risk of obesity-related diseases.

Sufficient sleep regulates hunger hormones, reduces cravings for unhealthy foods, and supports overall metabolic health, aiding in obesity prevention.

Effective stress management techniques such as mindfulness, meditation, or relaxation exercises can prevent emotional eating and reduce the risk of weight gain.

Creating a supportive environment that promotes healthy eating habits, physical activity, and access to nutritious foods can help prevent obesity in individuals and communities.