Weight Management 5 MIN READ 1321 VIEWS March 4, 2022

World Obesity Day: How to Prevent Obesity

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

World Obesity Day

Every year, March 4 is celebrated as World Obesity Day. This day aims to raise awareness about obesity and the negative effects it has on your general health and various body organs. The day also serves the purpose of informing individuals all across the world about various approaches to combat obesity. 

Obesity disease affects 800 million people worldwide, with millions more at danger.  According to the WHO, Obesity rates in children and adolescents have nearly tripled since 1975 and have increased about fivefold in children and adolescents. It affects people of all ages and social classes in both developed and developing countries. Obesity is also linked to chronic diseases such as type 2 diabetes, heart disease, high blood pressure, stroke, and several cancers. The day also focuses on what every one of us can do to help eliminate the stigma.

Objectives of World Obesity Day 

Obesity and overweight refer to improper or excessive fat accumulation that might harm one’s health. An energy imbalance between calories ingested and calories burned causes obesity and overweight. In addition, an increase in the consumption of energy-dense foods high in fat and sugar as well as a more sedentary lifestyle result in an increase in obesity rates around the world. 

Obesity is also linked to chronic diseases such as type 2 diabetes, heart disease, high blood pressure, stroke, hormonal disorders, and some malignancies. Obesity and related metabolic disorders affect about five crore people in India. The aim of this day is to combat obesity problems using basic but effective measures in order to create a healthy world. Simple lifestyle modifications can help people attain incredible outcomes. To address the global issue, this year’s objectives are to raise awareness, boost activism, improve policies, and share experiences.

Ways to Prevent Obesity

Listed below are tips that can be followed for the prevention of obesity:

1. Avoid Processed Food

Highly processed meals, such as white bread and a variety of boxed snack foods, are a typical source of empty calories. According to a 2019 study, people who were given a highly processed diet consumed more calories and gained weight. Whereas, those who were given a minimally processed diet consumed fewer calories and lost weight.

2. Eat More Fruits and Vegetables

Adults are advised to consume five to nine servings of fruits and vegetables each day. Adding veggies and fruit to your plate can help you stick to your calorie limit and prevent overeating.

3. Skip Saturated Fats

Obesity is linked to eating meals high in saturated fat (according to a 2018 study). Instead, eat avocados, olive oil, and tree nuts, which are high in healthy fats (monounsaturated and polyunsaturated fats). Healthy fats should account for no more than 20% to 35% of daily calories and people with high cholesterol or vascular disease may require a lower percentage.

4. Don’t Skip Exercise

One of the best habits you can adopt to ensure prevention and control of obesity is exercising. Many individuals believe that working out means lifting heavy weights and sweating it out in the gym. That is simply one facet of exercise. 

There are numerous ways to ensure that you participate in some form of physical activity. Swimming, dancing, jogging, and other activities also help you burn calories and strengthen your muscles.

5. Get Enough Sleep

Obesity can be caused by a lack of sleep in a variety of ways. According to Harvard University’s School of Public Health, people who don’t get enough sleep are too fatigued to exercise. This reduces the “calories burnt” side of the weight-change equation. 

Individuals who are sleep deprived may consume more calories simply because they are awake for longer periods of time and have more opportunity to eat. Furthermore, lack of sleep affects the balance of key hormones that influence hunger, causing people to be hungrier than usual.

6. Reduce Sugar Consumption

It’s critical to limit your intake of added sugars. The American Heart Association recommends that women consume no more than six teaspoons of added sugar per day and men consume no more than nine teaspoons per day. 

Sugary beverages like sodas and energy or sports drinks; grain desserts like pies, cookies, and cakes; packaged fruit drinks (which are rarely 100 percent fruit juice); sweets; and dairy desserts like ice cream are all major sources of additional sugar you should avoid.

7. Try a Plant-Based Diet

Eating a plant-based diet has been linked to improved overall health and lower obesity rates. Fill your plate with entire vegetables and fruits at every meal to achieve this. Eat moderate amounts of unsalted nuts like almonds, cashews, walnuts, and pistachios for snacks, as they’re all good for your heart. Protein sources high in saturated fats, such as red meat and dairy, should be limited (or avoided entirely).

8. Eat More Fibrous Food

Fiber-rich meals, according to the National Institutes of Health, are beneficial in the fight against obesity because they keep you fuller for longer and lower your calorie intake. It lowers the calorie density of food while also reducing fat buildup. Grains, avocados, fruits, broccoli, dried foods, berries, and beans are all high in fiber. 

9. Increase Protein Intake

Protein is a nutrient that can aid in weight loss and the prevention of obesity. Protein foods, according to the National Institutes of Health, enhance metabolism, suppress hunger, and aid in the reduction of hormone synthesis that causes weight gain. Protein foods have a high thermogenic impact, which means they help your body burn fat even while you’re sleeping and make you feel less hungry.

10. Include Healthy Nuts

People avoid nuts because they are concerned about the extra calories and fats they contain. However, according to NIH research, they are high in nutrients and antioxidants that prevent weight gain and suppress appetite, causing you to eat less later in the day. Walnuts, peanuts, and almonds are among these nuts. Nuts are salty and crunchy, and they’re no longer restricted. 

Despite their fatty content, nuts have been shown in trials to aid weight loss. According to researchers, the healthful fat in nuts makes individuals feel full and the protein may burn calories as it digests.

Other Obesity Problems

Excess body weight can lead to a wide range of health problems and complications such as:

  1. Cancer
  2. Gallstones
  3. Osteoarthritis (joint damage)
  4. Gout
  5. High blood pressure (hypertension)
  6. Heart disease and stroke
  7. Depression and feeling of loneliness
  8. Liver disease
  9. Diabetes
  10. Asthma
  11. Breathing issues (obstructive sleep apnea)
  12. Kidney disease
  13. Infertility in women

Conclusion

Finally, obesity has become increasingly prevalent and is now recognized as a potentially life-threatening disorder. It is, however, preventable through healthy living and must be addressed immediately in order to enhance the population’s health through education and awareness programs. Let us decide to join forces in the fight against obesity on this World Obesity Day to live longer and healthier lives.

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