What you need to know about prevention
There is an increase in the number of children, teenagers, and adults who are overweight and obese. Over the past two decades, obesity rates among American children and teens have tripled. The prevalence of obesity among children under 19 is about 17%, compared to most obesity among adults over 35%.
Increasingly, healthcare professionals are seeing the earlier onset of type 2 diabetes, heart disease, and depression associated with obesity in children and teens. Obesity-related risk factors become more significant over time for obese people. Preventive measures are necessary because obesity can be related to a wide range of chronic diseases, and obesity is very hard to treat.
Childhood obesity has a higher likelihood of persisting into adulthood as the child ages, which is why obesity prevention in children is vital. Diabetes, hypertension, and heart disease become more likely in such persons.
Infant Obesity
According to the American Academy of Pediatrics and the Centers for Disease Control and Prevention, it is recommended that breastfed babies be nursed to prevent overweight. A longer breastfed pregnancy also lowers a baby's risk of becoming overweight as they grow older, according to the CDC. Nevertheless, many formula-fed babies become healthy adults. Your child does not have to be overweight if he or she is not breastfed.
Obesity Children and Teens
Poor eating habits and lack of physical activity often lead to overweight or obesity in young people. A child's weight status is also influenced by genetics and lifestyle.
Childhood and teen obesity can be prevented by following these recommendations:
- Instead of focusing on a child's weight, gradually change the family's eating habits and activity levels.
- Set a good example. Children are more likely to follow the example set by their parents, who eat healthy foods and are physically active.
- Physical activity should be encouraged. Moderate physical activity should be performed by children most days of the week for 60 minutes. It is possible to lose weight and maintain weight by exercising more than 60 minutes daily.
- You should limit your time spent watching television and using the computer to less than 1 to 2 hours per day.
- Slow down eating and only allow children to eat when they are hungry.
- Rewarding or punishing people with food is not a good idea.
- Instead of soft drinks and sugary snacks, stock the refrigerator with milk, fruit, and vegetables without fat.
- Fruit and vegetables should be served 5 times a day.
- Sugar-free beverages are preferable to sugary drinks. Sports drinks, fruit juices, soft drinks, and other drinks.
Adults Obesity
In addition to achieving successful weight loss and maintenance, obesity can be prevented by utilizing many strategies. To prevent obesity, improving diet and exercising are essential. Adults are recommended to:
- Keeping a food journal lets you track what you eat, where you eat, and how you feel before and after consuming food.
- Fruits and vegetables should be eaten five to nine times a day. Vegetable juice makes up 1/2 a cup, cooked vegetables make up half, and raw vegetables make up one cup. The serving size of fresh fruit is one medium or large piece of fruit, one-half cup of canned or fresh fruit, one-quarter cup of dried fruit, or one piece of dried fruit in juice.
- Brown rice and whole wheat bread are examples of whole-grain foods. Don't eat processed foods like white sugar, flour, and high-fructose corn syrup.
- To learn the correct portion sizes, weigh and measure your food. A 3-ounce serving of meat is roughly the size of a deck of cards. Ordering supersized meals is not a wise idea.
- Keep track of how many portions you eat, and learn to read nutrition labels.
- Eating too many calories will cause you to gain weight. Keep your food "checkbook" balanced. Keep a weekly weight record.
- Consume foods that are low in calories but high in energy density. For example, an average cheeseburger with fries can have 1,000 calories and 30 grams of fat. It's possible to avoid hundreds of calories and eliminate much fat by ordering a grilled chicken sandwich or a plain hamburger and a small salad with low-fat dressing. You can substitute frosted cake, ice cream, or pie for fruit or yogurt for dessert.
- The simplest way to lose weight is to use a smaller plate and reduce your portions.
- Ideally, moderate to intense physical activity three to four times per week for 60 to 90 minutes. The average person can walk 15 minutes at moderate intensity or weed and hoe a garden. A more intense activity would be running or playing singles tennis.
- Try to get in 10 or 15 minutes of activity throughout the day. You should first walk around the block or run up and down a couple of flights of stairs.