Whether you have recently had a health scare, are currently overweight or feel you are at a healthy weight, you can benefit from taking steps to preventing obesity and the related health problems that come with it.
If you feel you are currently at risk of becoming obese, the first step you should take is to visit your doctor. They can run a variety of blood tests and conduct a physical exam to determine if you have any underlying health problems that have lead to your weight gain, such as a slow metabolism or thyroid problem. They could also identify other conditions that could affect your weight loss regimen, such as high blood pressure or a predisposition to diabetes. Once you understand your current condition, your doctor can help you develop a weight loss strategy.
The first step to any weight management plan is to exercise regularly. According to the American College of Sports Medicine, you need to get 150 to 250 minutes of moderate-intensity activity a week to prevent weight gain. An example of “moderate-intensity activity” would include fast walking and swimming.
The next step to preventing obesity is watching what you eat. Mayoclinic.com suggests eating “low-calorie, nutrient-dense foods,” such as fruits, vegetables and whole grains. Avoid saturated fats and limit sweets and alcohol.
One way to keep track of what you eat is to keep a food journal. Use this journal to write down what, when and how much you eat, how you’re feeling when you eat, and how hungry you are. This will help you identify situations that trigger out-of-control eating, so you can learn ways to change these habits.
In addition to these strategies mentioned above, you should also monitor your weight regularly. According to mayoclinic.com, people who weigh themselves at least once a week are more successful in keeping off excess pounds. Monitoring your weight can help you detect small weight gains before they become big health problems.
Lastly, to ensure you maintain a healthy lifestyle, you must be consistent. That means sticking to your diet and exercise plan when it is difficult, such as on weekends, and amidst vacations and holidays as much as possible. It is important to remember that as long as it took to put the weight on, it may take equally as long to take it off, and the only way to ensure results is to make a lifestyle change towards healthy living.