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.
Consume less “bad” fat and more “good” fat
Contrary to the belief behind the low-fat diet craze of the ’90s, not all fat is bad. A Trusted Source 2017 study Trusted Source published in the
Nutrition Journal showed that intake of healthy dietary fats, such as polyunsaturated fats, can improve cholesterol levels and reduce obesity risk.
Consume less processed and sugary foods
According to a recent study Trusted Source published in The Indian 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.
Eat more servings of vegetables and fruits
The daily recommendation for fruit and vegetable intake is five to six servings per day for adults. Filling your plate with veggies and fruit can help keep calories reasonable and reduce the risk of overeating.
Eat plenty of dietary fiber
Studies continue to show that dietary fiber plays a role in weight maintenance. One trial Trusted Source found that people who took a fiber complex supplement three times daily for 12 weeks lost up to 5 percent of their body weight.
Focus on eating low–glycemic index foods
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.
Get the family involved in your journey
Social support isn’t just for children and teens — it’s important for adults to feel supported too. Whether cooking with family or going on walks with friends, getting people involved can help to encourage a healthy lifestyle.
Engage in regular aerobic activity
Incorporating regular physical activity into your schedule is important for maintaining or losing weight, among other benefits. WHO recommends 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.
Incorporate a weight training regimen
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.
Focus on reducing daily stress
Stress can have many effects on the body and mind. A recent 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.
Learn how to food budget and meal prep
It’s much easier to grocery shop for healthy foods when you have a plan. 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.