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5 Tried and Tested Ways to Prevent Obesity

Dr. Nosheen Abbas

2 min read

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Obesity is one of the most prevailing diseases in this modern age. It is truly the silent epidemic. With the boom in industrialization, rapid urbanization, and now the shift to a digital way of life, our eating habits and physical activity regimens have been drastically altered.. 

Obesity itself is regarded by doctors as a root cause of several diseases. High blood pressure, heart attack anddiabetes are some of the major diseases caused by obesity. Moreover, being obese can also hurt your personality and self-confidence. 

It is better to work on preventing obesity as much as you can. A disciplined lifestyle is important in your effort to manage your weight effectively. 

In this article, we will take a look at 5 tips that can help you manage your weight and avoid developing obesity. 

1. Exercise Regularly 

Working out regularly can help you get rid of extra fats from your body. It is one of the best ways to fight obesity. It is highly recommended by doctors all over the world that one must work out at least 4 days a week. 

There are two types of workouts that you can follow to combat obesity: 

  • Strength Training 

Strength training involves lifting heavyweights. Lifting weights helps you gain muscle mass and reduce fat from your body. 

  • Cardio

Cardio’s basic aim is to increase your heartbeat which in turn helps in burning more calories and fat.

Since every person’s body is different, different workout routines are beneficial for different people. So one must consult a certified trainer and get a workout plan according to their body type. 

2. Eat Healthy

A lot of people make the mistake of working very hard at the gym but not paying enough attention to the food they eat. 

Nutritionists recommend one must take a healthy diet to prevent obesity. A healthy diet is a balanced diet with required amounts of proteins, carbs, and good fats. Fast and fried food should be avoided at all costs and portion control can work very well too. 

3. Increase Your Physical Activity 

If you are someone who plays video games all day long or sits at their office table for long hours. You might be at risk of gaining excess weight. So you should work on increasing your physical activity. 

Try to walk as much as possible. Take the stairs instead of the lift whenever you can. Stretch or try doing simple exercises like jumping jacks in your free time. These small changes in your daily life can go a long way in preventing obesity. 

4. Sleep Well

Your sleep routine is also very important if you want to stay away from obesity. You should be sleeping for at least 8-10 hours daily. Not getting enough sleep can lead to eating disorders and further result in causing obesity.

5. Stress Less

Overthinking and stress can lead to weight gain as well. So, try to avoid tension and stress and stay as calm and happy as possible. Be social, play team sports, meditate, focus on yourselves and try to enjoy your life to the fullest. 

In most cases, obesity is a disease that can be prevented or managed by following a healthy lifestyle. Most people can protect themselves from complications of obesity by following the above mentioned tips. In some cases, obesity may be caused by factors beyond your control, for instance genes, some medications, hormonal imbalances and your body’s pathophysiology.

If you find it difficult to lose weight and prevent weight regain, then you might have chronic obesity and you should consult an obesity specialist on oladoc.com for guidance beyond lifestyle changes. 

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Dr. Nosheen Abbas - Author Dr. Nosheen Abbas is a highly qualified Dietitian with a number of certifications including MBBS, MSPH, SNHS Dip. (Holistic Nutrition) UK and Certified PCOs specialist (PCOS nutrition centre) USA as well as 13 years of experience in her field. You can book an appointment with her through oladoc.
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