Obesity is a problematic health condition for millions of people around the world. It becomes the root of a myriad of severe health problems. For this reason, it is necessary that you know the ways you can develop it so you can avoid it and treat it if you should have it. Read on and you will find essential information about obesity.
Why Obesity Is a Problem
The prevalence of obesity in the U.S. has doubled in the past two decades. Obesity raises the risk of premature death, type 2 diabetes, high blood pressure, stroke, heart disease, gall bladder disease, gout, osteoarthritis, and some types of cancers.
Causes of Weight Gain
There are many possible causes of weight gain in older adults. The major cause is being less physically active. Other possible causes are burning fewer calories with age due to a slower metabolism, having an underactive thyroid or other medical disorder, or taking medications with a side effect of promoting weight gain.
Achieving A Healthy Body Weight
Ideally, adults should achieve and maintain a bodyweight that is good for their health. For obese adults, even losing as little as 10 pounds provides health benefits. Reducing caloric intake by as little as 50 to 100 calories per day may help prevent weight gain. Eating 500 fewer calories per day is a common goal in weight-loss programs. Strategies to reduce calories include serving smaller portion sizes and serving foods with fewer calories, such as low-fat foods and foods without added sugars.
Treating obesity requires the advice and supervision of a participant’s health care providers (doctor, registered dietitian, and nurse). It may involve a supervised program of diet and exercise.
Whether you are at risk of obesity, currently overweight, or at a healthy weight, you can take steps to prevent unhealthy weight gain and related health problems. Not surprisingly, the measures to avoid weight gain are the same as the steps to lose weight: daily exercise, a healthy diet, and a long-term commitment to watch what you eat and drink.
- Exercise regularly. You need to get 150 to 300 minutes of moderate-intensity activity a week to prevent weight gain. Moderately intense physical activities include fast walking and swimming.
- Follow a healthy-eating plan. Focus on low-calorie, nutrient-dense foods, such as fruits, vegetables, and whole grains. Avoid saturated fat and limit sweets and alcohol. Eat three regular meals a day with limited snacking. You can still enjoy small amounts of high-fat, high-calorie foods as an infrequent treat. Just be sure to choose foods that promote a healthy weight and good health most of the time.
- Know and avoid the food traps that cause you to eat. Identify situations that trigger out-of-control eating. Try keeping a journal and write down what you eat, how much you eat, when you eat, how you are feeling, and how hungry you are. After a while, you should see patterns emerge. You can plan and develop strategies for handling these types of situations and stay in control of your eating behaviors.
- Monitor your weight regularly. People who weigh themselves at least once a week are more successful in keeping off excess pounds. Monitoring your weight can tell you whether your efforts are working and can help you detect small weight gains before they become big problems.
- Be consistent. Sticking to your healthy-weight plan during the week, on the weekends, and amidst vacation and holidays as much as possible increases your chances of long-term success.
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