Obesity, which is characterized by a high percentage of body fat, is a common health problem. Obesity may have a variety of causes, including genetics, bad eating choices, inactivity, and environmental factors
Being overweight has grown significantly in importance as an health issue over the last few decades around the globe and this has led to the development of media weight loss campaigns that propose healthy eating that have done more harm than good in the prevention of obesity especially among women as this campaign seem to objectify women bodies and these public healthy eating programs help many people who are overweight, particularly women, become more aware of their bodies. As a result, they are more likely to adopt harmful eating practices including eating too little, making themselves throw up, and taking diet pills.
In the worst case scenario, those who have this illness, starve themselves by fasting. They thus experience embarrassment over their eating behaviors and may as a result develop uncontrollable eating patterns. As a result, individuals occasionally might have episodes of binge eating followed by forced vomiting or fasting but if you are at danger for developing the disease, the good news is that you can reverse obesity.
Here are some tips that can help you prevent obesity
- Drink more water Water is the only beverage that has zero calories and can help you avoid obesity as well as keep a healthy weight.
- Eat more fruits and veggies Your plate filled with veggies and fruit will help moderate calories and minimize the risk of overeating. It is also advisable to eat fruits and veggies daily.
- Consume Less Salt. Salt contains sodium and that can trigger weight gain and lead to obesity. Sodium helps the body to retain which leads to accumulation of weight. The World Health Organisation (WHO) recommends that you must have less than 5 grams of salt in your food daily.
- Avoid sugary and processed foods: Many processed foods are high in fat, salt, and sugar, which can encourage overeating.
- Consume Fibre Rich Foods : Foods that are rich in fibre help control obesity since they keep you satisfied longer and minimize the calorie intake. It reduces the calorie density of the food and cuts down the fat retained as well. Foods rich in fibre include grains, avocados, fruits, broccoli, dried foods, berries, beans, etc.
- Engage often in physical activities
- Reduce the time you spend watching the television, screen time, and leisure time
- Minimize stress.