We are all aware of the dangers of obesity. Health experts have blamed obesity for the rising incidence of diabetes, cardiovascular disorders, hypertension, infertility and even cancer. However, obesity can be easily prevented. By following healthy habits you can easily prevent unintended weight gain. A healthy body weight protects you from multiple diseases and improves the quality of your life. Here are some easy strategies that anyone can follow to prevent obesity.
These Are Healthy Habits That Can Prevent Obesity
Increase Physical Activities
A sedentary lifestyle is the leading cause of obesity. Just 30 minutes of moderate intensity physical activities five times a week is usually considered enough for most people. However, according to health experts, it helps to stay active throughout the day. Don’t sit for too long. Instead get up from your chair after every 20 minutes and walk around for a minute or two. Walking and playing outdoors are also recommended to increase energy expenditure.
Avoid Soda and Sweetened Drinks
Increased consumption of soda and other beverages with added sugar is widely blamed for the rising incidence of obesity worldwide. To quench your thirst drink plain water or natural energizing drink such as coconut water. Fruit juices without added sugar are also safe for your health.
Eat More Fruits And Vegetables
Adopt a healthy dietary habit by increasing consumption of fruits and vegetables. Studies have shown that increasing consumption of fruits and vegetables helps in reducing risk of obesity. Moreover, packed with vitamins, minerals, antioxidants and other phytonutrients, a vegetable rich diet helps in reducing the risk of chronic health problems. According to the World Health Organization, at least 400 grams of vegetables and fruits should be consumed daily.
We usually tend to consume extra calorie when we eat too fast. Approximately 20 minutes after you start eating the brain begins to trigger signals that you are full. Eating slowly helps in increasing the satiety level and hence you feel full by consuming fewer calories.
Insufficient sleep causes fatigue. To increase your energy level, you will start eating sweet foods. In addition, your metabolism becomes sluggish when you do not get enough sleep. People who are sleep deprived usually have higher levels of the hunger hormone ghrelin. Therefore, six to eight hours of restful sleep helps in diminishing risk of obesity.