Nutrition, Physical Activity and Obesity Prevention Strategies and Guidelines provides guidance for program managers, policy makers, and others on how to select strategies.
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To receive email updates about this topic, enter your email address. Many chronic diseases are linked with obesity. Obesity may be hard to treat.
That's why prevention is very important. Preventing obesity in children is vital. This is because childhood obesity is more likely to last into adulthood.
An obese person has a high risk of diabetes, high blood pressure, and heart disease. Breastfed babies are less likely to become overweight. And the longer babies are breastfed, the less likely they are to be overweight as they grow older. But many babies fed with formula do grow up to be adults of healthy weight. If your child was not breastfed, it doesn't mean that they can't have a healthy weight. Young people can become obese from poor eating habits and lack of physical activity.
Genes can also affect a child's weight. Work to change family eating habits and activity levels over time. Be a role model. Parents who eat healthy foods and do physical activity set an example. A child is more likely to do the same. Encourage physical activity. A child should have 60 minutes of moderate physical activity most days of the week. More than 60 minutes of activity may help with weight loss and keeping a healthy weight.
Reduce screen time. Limit time in front of the TV and computer to less than 1 to 2 hours a day. Keep the fridge and pantry stocked with healthy foods and drinks. These include fat-free or low-fat milk, fresh fruit, and vegetables. Don't buy soft drinks or snacks that are high in sugar and fat. Encourage your child to drink water instead of drinks with added sugar.
Changing eating habits as a family allows children to experience healthy eating early on. This will make it easier for them to continue following good eating habits as they grow into adults.
This excess fuel eventually becomes stored as body fat and can lead to obesity. Encourage your child to eat only when they feel hungry and to chew more slowly for better digestion. If you bring unhealthy foods into the household, your child may be more likely to eat them.
Fun physical activities include games, sports, gym class, or even outdoor chores. More time spent sitting in front of a screen means less time for physical activity and good sleep. Healthy sleep habits from the National Sleep Foundation include a sleep schedule, a bedtime ritual, and a comfortable pillow and mattress. Whether in school, with friends, or while being babysat, children have plenty of opportunities to eat unhealthy foods outside of the home.
Many of these obesity prevention tips are the same for losing or maintaining a healthy weight. The bottom is line that eating a healthy diet and getting more physical activity can help prevent obesity.
A study published in the Nutrition Journal showed that intake of healthy dietary fats, such as polyunsaturated fats, can improve cholesterol levels and reduce obesity risk. According to a study published in The American Journal of Clinical Nutrition,consumption of processed and ultra-processed foods is linked to a higher risk of obesity. Many processed foods are high in fat, salt, and sugar, which can encourage overeating.
The daily recommendation for fruit and vegetable intake is five to nine servings per day for adults. Filling your plate with veggies and fruit can help keep calories reasonable and reduce the risk of overeating. Studies continue to show that dietary fiber plays a role in weight maintenance. One trial found that people who took a fiber complex supplement three times daily for 12 weeks lost up to 5 percent of their body weight. The glycemic index GI is a scale used to measure how quickly a food item will raise your blood sugar.
Focusing on low-GI foods can help keep blood sugar levels steadier. Keeping your blood glucose levels steady can help with weight management. Whether cooking with family or going on walks with friends, getting people involved can help to encourage a healthy lifestyle. Incorporating regular physical activity into your schedule is important for maintaining or losing weight, among other benefits. The CDC recommends minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.
Weight training is just as important to weight maintenance as aerobic activity. In addition to weekly aerobic activity, the WHO recommends weight training that involves all your major muscles at least two times per week.
Stress can have many effects on the body and mind. A study suggests that stress may trigger a brain response that changes eating patterns and leads to cravings for high-calorie foods.
Eating too many high-calorie foods can contribute to the development of obesity. Creating a food budget and list for your shopping trips can help avoid temptations for unhealthy foods. In addition, prepping meals can allow you to have ready-to-go healthy meals.
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