In addition to low physical activity, a positive energy balance occurs whenwe eat or drink more calories than our body needs for normal functions.High calorie intake may result from a variety of causes including:consuming foods that contain sugar or processed grains that are not onlycalorie-dense but also cause a rapid rise in blood sugar along withproduction of a hormone, insulin, that can cause your body to accumulatemore fat,
Drinking sodas, fruit juices, and other beverages that are high insugar,
Eating meals at restaurants or fast-food facilities where food isgenerally high in calories and fat,
Purchasing super-size meals or eating at all-you-can eat food bars,
Frying foods in oil or preparing foods at home that are high in fat,sugar and processed grains, and
Failing to be mindful while eating, such as occurs when watching TV orperforming any other activity that may distract you from those signalsyour stomach provides when it is full.Low Intake of 'Obesity Prevention Foods'In addition to eating foods high in fat, sugar and processed grains, oursociety has also cut back dramatically on the consumption of foods that thathelp to protect the body from obesity. Fiber is important to help preventobesity and the American diet is lower in fiber than anywhere else in theworld. Fiber foods include fruits, vegetables, nuts, legumes, and wholegrains and these foods help to prevent obesity in a variety of ways. First,foods high in fiber expand in the stomach, causing feelings of fullness.Secondly, these foods reduce the absorption of sugar and fat. Third, fiberfoods cause your body to burn more fat and, by lowering certain hormones,such as insulin, also reduce the capacity of your body to accumulate fat.Finally, fiber foods are generally high in vitamins and minerals needed foryour body to effectively convert the foods you eat to energy.Over the last several decades, our intake of dairy and other calcium-containing foods has also fallen considerably. In fact, Americans areobtaining from their diets less than 40% of the recommended daily calciumneeds. Dietary calcium, in turn, helps to prevent fat from being taken up andstored in fat tissue and also helps to reduce the number of fat cells availablefor fat accumulation. Dairy products are even more effective in theprevention of obesity than calcium alone because these products alsocontain other ingredients that help reduce the accumulation of body fat.