A host of health complication may occur due to obesity. Back pain can be a side effect of obesity. Fortunately, losing a few pounds can ease chronic pain and improve the condition of the bones, muscles, and ligaments in the lower back and spine. Exercise or physical therapy can help you lose significant amount of weight. An exercise coach or physical therapist can be contacted for an effective weight loss program.
Ways to prevent obesity?
Obesity is a chronic disease which is becoming very common in our society due to unhealthy lifestyle choices. More and more children, adolescent, and adults are becoming obese.
Obesity is a condition where a person has accumulated so much body fat that they start to experience negative health effects. If someone has twenty percent more body weight than required they might be considered obese. If your Body Mass Index (BMI) is over you are considered obese.
Obesity rates are on the rise in children since the year 1980 in America. Fifteen percent teens under the age of nineteen are considered to be obese and around sixty percent adults are obese.
Being obese can cause diabetes and heart diseases. It may be lower, your life expectancy. There are different reasons why people become obese. Let’s look at some of the ways you can prevent obesity:
Preventing obesity in infants:
Babies are less likely to become overweight when they have been breastfed for long. Babies breastfed for six months or longer are less likely to become overweight by 15 to 40 percent.
Preventing obesity in children:
Young children become overweight because they do not get enough physical activity. Poor lifestyle choices and genetics may also contribute to child obesity.
Some steps can be taken to prevent child obesity which includes:
- Try to change your family eating habits and lifestyle choices. Engage your child in outdoor activities. Do not concentrate on your child’s weight instead try to change your child’s weight.
- Consume healthy food and encourage healthy food at home by being a role model for your child. Make sure your kid is outdoors engaged in physical activities for more than an hour in a day. More than an hour of activity promotes weight loss.
- Encourage your children to eat only when hungry. Ask them to eat slowly and avoid using food as a reward.
- Keep a stock of fat-free food products, juices, smoothies, and fresh food in your refrigerator instead of soft drinks and snacks high in sugar and fat. Serve fresh fruits and vegetables daily.
- Encourage children to drink water rather than beverages or energy drinks.
Preventing obesity in adults:
Many steps can be taken to produce successful weight loss and maintenance a healthy weight. Improve your eating habits and increase your physical activity.
Below are a few things you can do to prevent obesity in adults:
- Be active:
The most effective way to prevent obesity is to choose an active lifestyle. Unhealthy lifestyle choices due to the modern technology have led to many diseases including obesity. Simple activities like walking instead of using the elevator can help you enormously. Hitting the gym is not necessary if you are active in your life. You can go out for a walk, run, swim or bike ride. Yoga is also a great way to maintain weight.
- Eat healthily:
The FDA recommends that an average person should eat around 2,000 calories per day. The diet should include foods, dairy, meat, grains, fruit, vegetables, and legumes. Your diet should be according to the FDA standards. This will effectively prevent obesity.
- Measure your weight:
Weigh yourself once every week. It will help you to understand how healthy you are and make sure you are eating healthy. If you notice that you are putting on weight, it may be time to take the necessary measures. You can start exercising or getting gym equipment for your home.
- Drink water a lot of water:
The FDA recommends that you should drink eight to ten glasses of water every day. Water helps cleaning and detoxing the impurities in your bodies. Drink natural water without any flavor and sugar.
- Get a general medical examination every year:
Health care professions and doctors recommend that adults should get a medical checkup once a year. This may help you avoid getting any health and weight related complications. It may help you detect any disease in its early stages.
- Avoid junk food:
Junk food is often too hard to resist. Avoid eating junk food and if you are someone who finds it hard to avoid junk food do not them at your house.
- Eat only when you’re hungry:
Eating only when hungry can help you maintain your weight and avoid obesity. Studies have found that people who are naturally thin only eat when they are hungry.