Table of ContentsView AllTable of ContentsEarly PreventionDiet TipsExerciseStress ReductionImproving SleepNext in Obesity GuideObesity: What You Need to Know
Table of ContentsView All
View All
Table of Contents
Early Prevention
Diet Tips
Exercise
Stress Reduction
Improving Sleep
Next in Obesity Guide
Preventing obesity involves makinghealthy lifestylechoices every day. To prevent obesity, you need to stay active, follow a healthy diet, and get adequate sleep. Obesity prevention also involves saying no to certain preferences, like soft drinks, or driving short distances when you could walk instead.
While obesity prevention should start in childhood, it is never too late to start making healthier choices. This article discusses how to prevent obesity starting in childhood and later in life. It includes diet, exercise, and lifestyle strategies, along with how these strategies can reduce your obesity risk.
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Preventing Obesity in Childhood
Obesity often begins inchildhood. Research shows that if a person has obesity at age 5, they are more likely to have obesity as an adult. Conversely, if a child does not have obesity at age 5, their lifetime risk of obesity is significantly lower.
Obesity results from a combination of genetic, environmental, and lifestyle factors. Although families cannot change their genes, they can model healthy lifestyle patterns for children to start preventing obesity from a young age.
To prevent obesity in childhood, families can:
If you are concerned about your child’s weight, reach out to a healthcare provider. Your provider may be able to help you identify lifestyle factors that are contributing to your child’s weight gain. They can also assess any health risks your child may have based on their weight or your family history.
Diet to Prevent Obesity
Eat More Fruits and Vegetables
Eating a diet rich in fruits and vegetables decreases the risk of obesity.Fruits and vegetables contain a variety of beneficial nutrients and are associated with a lower risk for diabetes andinsulin resistance.They are also high in fiber, which keeps you feeling full with fewer calories and ensures your digestive system stays regulated.
Focus on filling your plate with whole vegetables and fruits at every meal. Aim for lots of natural colors—carrots, sweet potatoes, broccoli, bananas, eggplant—the more color, the merrier.
Go easy (or eliminate) protein sources that are heavy in saturated fats, such as red meat and dairy. If you choose to cut out meat entirely, consult with a healthcare provider to ensure you are not at risk for nutritional deficiencies.
Does a Plant-Based Diet Prevent Obesity?
Avoid Processed Foods
Highlyprocessed foods, like white bread and many boxed snack foods, are a common source ofempty calories,which tend to add up quickly. A 2019 study found that people who were offered a highly processed diet consumed more calories and gained weight, while those offered a minimally processed diet ate less and lost weight.
There are many healthy alternatives to processed snacks that can be just as satisfying, such as:
While it may take a little more time and creativity, planning and preparing healthy snacks can be an enjoyable and rewarding experience.
Limit Sugar and Artificial Sweeteners
It is important to keep yourintake of added sugarslow. According to current dietary guidelines, most adult women should have no more than 24 grams of sugar per day, while most adult men should have no more than 36.
Major sources of added sugar to avoid include:
Artificial sweeteners have been linked to obesity and diabetes, too.While some natural sweeteners like agave do not raise glucose as fast as table sugar, they still raise blood sugar and should also be used in moderation.
Reduce Saturated Fats
Numerous studies show that eating foods high in saturated fat contributes to obesity. Foods that are high in saturated fats include:
Focus instead on sources of healthy fats (monounsaturated and polyunsaturated fats) like:
Although these fats are healthier for you, they should still be limited to about 20% to 35% of daily calories.People withelevated cholesterolor vascular disease may need an even lower level.
Pay Attention to Beverages
A single, 12-ounce can of Coca-Cola contains 39 grams of sugar. That means one can of Coke alone exceeds the recommended daily intake of sugar.
Sugar and calories in soft drinks, energy drinks, sports drinks, and juices quickly add up and may contribute to weight gain. But drinks marketed as “sugar-free” and “low-calorie” aren’t much better. Artificially sweetened drinks also carry a risk of numerous health problems, including obesity.
Rather than focusing on which artificial sweetener is best, it’s better to avoid sweeteners in general. Make water or unsweetened drinks and your go-to instead.
Cook at Home
People who prepare meals at home are less likely to gain weight or develop type 2 diabetes, studies show.
One such study found that people who ate home-cooked meals more than five times per week were 28% less likely to have an overweight BMI than people who ate home-cooked meals less than three times per week. Eating more home-cooked meals was also associated with having less body fat.
BMI is a dated, flawed measure. It does not take into account factors such asbody composition, ethnicity, sex, race, and age. Even though it is a biased measure, BMI is still widely used in the medical community because it’s an inexpensive and quick way to analyze a person’s potential health status and outcomes.
Could Waist-to-Hip Ratio Replace BMI?
Exercising to Prevent Obesity
Most national and international guidelines recommend that the average adult get at least 150 minutes of moderate-intensity physical activity per week. That means at least 30 minutes per day, five days per week.
Researchers have also found that people who walk at a brisk or fast pace are more likely to have a lower weight, lower BMI, and lower waist circumference compared to individuals doing other activities.
Reducing Stress to Prevent Obesity
Chronic stressraises levels of the stress hormone cortisol and leads to weight gain. It can also result in poor dietary choices, as cortisol and other stress hormones can increase “carb cravings” and make it difficult to exercise good judgment and willpower.
Look into the many healthy ways to beat stress, and find what works best for you. This might include:
Studies show having a pet can lower blood pressure.Additionally, pets, especially dogs, can increase your level of physical activity and help you stave off weight gain.
Improving Sleep to Prevent Obesity
The role of sleep in overall well-being cannot be overstated. This extends to the goal of preventing obesity, too. The Centers for Disease Control and Prevention recommends seven or more hours of sleep for adults 18 and over and even more sleep for younger people.
Studies have linked later bedtimes to weight gain over time. One of these studies included 137,000 people from 26 countries. It showed that, compared to people who go to bed before 10 p.m., people who go to bed after 10 have a 20% greater risk of general and abdominal obesity. Meanwhile, the risk is up to 38% higher in people who go to bed after 2 a.m.
If you are having trouble falling asleep earlier, it may help to:
Summary
There are several possible contributors to obesity. The fact that the two biggest ones—diet and activity—are ones you can influence is good news. A healthy lifestyle that puts exercise and eating at its center can also bring myriad other health benefits. Getting good sleep and finding ways to reduce stress is important, too.
If you have made significant lifestyle changes and are still gaining weight orunable to lose weight, see a healthcare professional to rule out other possible causes of weight gain.
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Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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