20+ tips for control

your obesity
Obesity is a common health issue that is defined by having a high percentage of body fat. A
body mass index (BMI) of 30 or higher is an indicator of obesity.

Over the last few decades, obesity has become a considerable health problem. In fact, it’s now
considered to be an epidemic in the United States.

According to statistics from the Centers for Disease Control and Prevention (CDC), roughly 93.3
million adultsTrusted Source (39.8 percent) and 13.7 million children and teensTrusted Source
(18.5 percent) in the United States are obese.

Despite the rising percentages, there are plenty of ways to prevent obesity in both kids and
adults. Here we’ll explore both, as well as how far we’ve come in preventing obesity.

👉👉
DO YOU WANT TO REDUCE YOUR OBESITY AND KEEP LIFE LONG HEALTHY PHYSICALY
& MENTALY THEN FOLLOW THIS

Obesity prevention for kids

Obesity prevention begins at a young age. It’s important to help young people maintain a
healthy weight without focusing on the scale.

Breastfeed infants, when possible

One 2014 analysisTrusted Source of 25 studies found that breastfeeding was associated with a
reduced risk of childhood obesity. However, studies are mixed when it comes to the role of
breastfeeding in obesity prevention, and more research is needed.

Feed growing children appropriate portion sizes

The American Academy of Pediatrics explains that toddlers don’t require huge amounts of food.
From ages 1 to 3, every inch of height should equate to roughly 40 calories of food intake.

Encourage older children to learn what various portion sizes look like.

Build early relationships with healthy foods

Encourage your child to try a variety of different fruits, vegetables, and proteins from an early
age. As they grow older, they may be more likely to incorporate these healthy foods into their
own diet.

Eat healthy foods as a family

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.

Encourage eating slowly and only when hungry

Overeating can happen if you eat when you’re not hungry. 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.

Limit unhealthy foods in the household

If you bring unhealthy foods into the household, your child may be more likely to eat them. Try to
stock the fridge and pantry with healthy foods, and allow less-healthy snacks as a rare “treat”
instead.

Incorporate fun and exciting physical activity

The World Health Organization (WHO) recommends that kids and teens get at least 60
minutesTrusted Source of physical activity daily. Fun physical activities include games, sports,
gym class, or even outdoor chores.

Limit your child’s screen time

More time spent sitting in front of a screen means less time for physical activity and good sleep.
Because exercise and sleep play a role in a healthy weight, it’s important to encourage those
activities over computer or TV time.

Make sure everyone is getting enough sleep

Research suggests that both childrenTrusted Source and adultsTrusted Source who don’t get
enough sleep may end up weighing more. Healthy sleep habits from the National Sleep
Foundation include a sleep schedule, a bedtime ritual, and a comfortable pillow and mattress.

Know what your child is eating outside of the home

Whether in school, with friends, or while being babysat, children have plenty of opportunities to
eat unhealthy foods outside of the home. You can’t always be there to monitor what they eat,
but asking questions can help.

Obesity prevention for adults

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. ATrusted Source
2017 studyTrusted 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 2016 studyTrusted Source 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.

Eat more servings of vegetables and fruits

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.

Eat plenty of dietary fiber

Studies continue to show that dietary fiber plays a role in weight maintenance. One 2012
trialTrusted 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. The CDCTrusted Source 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 2012 studyTrusted Source 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.
Why does prevention matter?
Preventing obesity plays an important role in good health. Obesity is associated with a long list
of chronic health conditions, many of which become more difficult to treat over time. These
conditions include:

metabolic syndrome
type 2 diabetes
high blood pressure
high triglycerides and low “good” cholesterol
heart disease
stroke
sleep apnea
gallbladder disease
sexual health issues
nonalcoholic fatty liver disease
osteoarthritis
mental health conditions
By focusing on obesity prevention and lifestyle changes, it may be possible to slow or prevent
the development of these diseases.

Morbid Obesity
What Is Morbid Obesity?

Morbid obesity is a condition in which you have a body mass index (BMI) higher than 35. BMI is
used to estimate body fat and can help determine if you are at a healthy body weight for your
size. BMI is not a perfect measurement but it does help give a general idea of ideal weight
ranges for height
What Causes Morbid Obesity?
When you eat, your body uses the calories you consume to run your body. Even at rest, the
body needs calories to pump your heart or digest food. If those calories are not used, the body
stores them as fat. Your body will build up fat stores if you continue to eat more calories than
your body can use during daily activities and exercise. Obesity and morbid obesity are the result
of too much fat being stored in your body.

Certain medications, such as antidepressants, can cause weight gain. Medical conditions such
as hypothyroidism can also lead to weight gain, but can usually be managed so that they do not
lead to obesity.

Who Is at Risk for Morbid Obesity?

Anyone can gain weight and become obese if they eat more calories than their bodies can use.

Some studiesTrusted Source have shown that genetic factorsTrusted Source can play a role in
how your body stores energy. More research is being done to further explore the relationship
between genes and weight.

Many behavioral factors play a role in obesity as well, including your eating habits and daily
activity level. Many people develop their eating habits as children and have trouble refining them
to maintain proper body weight as they age. As an adult, you may be inactive at your job and
have less time for exercise, meal planning, and physical activity.

Other factors, such as stress, anxiety, and lack of sleep, can lead to weight gain. People who
quit smoking often experience temporary weight gain. Women may also have trouble losing the
weight they gain during pregnancy, or may gain additional weight during menopause. These
factors do not necessarily lead to morbid obesity but can certainly contribute to its onset.

Diagnosing Morbid Obesity

Your doctor will perform a physical exam and ask you about the history of your weight and your
weight-loss efforts. They will ask you about your eating and exercise habits, and your medical
history.

Calculating BMI
BMI is calculated when your weight in kilograms is divided by your height in meters squared.
You can calculate your BMI by using a calculatorTrusted Source provided by the Centers for
Disease Control and Prevention.

Here are BMI ranges and their corresponding categories of obesity:

underweight: under 18.5 percent

normal: 18.5 to 24.9 percent
overweight: 25.0 to 29.9
obese (class 1): 30.0 and 34.9
morbid obesity (class 2): 35-39.9
Using BMI as a diagnosis tool for obesity has limitations. Your BMI is only an estimate of your
body fat. For example, athletes may have a high weight because of their higher muscle mass.
They could fall into the obese or morbidly obese BMI range, but actually have a small amount of
body fat. Because of this, your doctor might use other tests to get an exact reading of your body
fat percentage.

Calculating Body Fat Percentage

A skinfold test may also be done to check your body fat percentage. In this test, a doctor
measures the thickness of a fold of skin from the arm, abdomen, or thigh with a caliper. Another
way to test body fat percentage includes bioelectrical impedance, which is often done using a
special type of scale. Finally, body fat can be more accurately measured using special
equipment to calculate water or air displacement.

Other Tests
Your doctor may order additional blood tests to look for hormonal or other medical problems that
could be causing your weight gain.

Complications of Morbid Obesity

Obesity is a health concern. Without proper treatment, obesity can lead to other serious health
problems, such as:

osteoarthritis
heart disease and blood lipid abnormalities
stroke
type 2 diabetes
sleep apnea (when you periodically stop breathing during sleep)
reproductive problems
gallstones
certain cancers
obesity hypoventilation syndrome
metabolic syndrome

Treating Morbid Obesity

There are several different treatment options for morbid obesity.

Diet and Exercise

There is no data on the most effective way to induce long-term weight loss, but a healthy diet
and regular exercise are the keys to overall health.

It is also important to learn stress management tools that can be used in place of overeating or
snacking during stressful times.

You should work with your doctor and a dietitian to set realistic goals that will help you lose
weight slowly through diet and exercise. It may be helpful to find support from friends, family, or
your community in order to make lifestyle changes that will lead to long-term weight loss.

Weight Loss Drugs

In some cases weight loss drugs may be prescribed. These medications may cause weight loss,
but most people regain the weight once they stop taking the medication. There are many herbal
and over-the-counter supplements that claim to help you lose weight, but many of these claims
have not been verified.

Surgery
Surgery may also be an option to treat obesity if you have tried other methods for losing weight
but have not been successful in maintaining long-term weight loss. It can often help reduce the
risk of other diseases (e.g., diabetes, heart disease, and sleep apnea) that are associated with
severe obesity.

Surgery may cause complications, and you should talk with your doctor to determine if this is an
option for you. There are two common types of weight-loss surgeries:

Gastric Banding Surgery

In this procedure, the surgeon will place a band around the upper part of your stomach. This
limits the amount of food you can eat at one time by making you feel full after eating small
amounts of food.

Gastric Bypass Surgery

This surgery will change how the food you eat travels through your digestive tract by bypassing
a portion of your stomach and small bowel. It will make you feel full when you’ve eaten less
food.
Preventing Morbid Obesity
Obesity and morbid obesity are serious and potentially life-threatening conditions. A healthy
lifestyle that includes a healthy diet and regular exercise are important for preventing obesity.

Diet and Exercise

People who are morbidly obese should avoid “fad” diets and focus instead on changing eating
behaviors. Recommendations include:

adding more fruits and vegetables to your diet

eating smaller meals
count calories
eating mindfully
limiting saturated fats, trans fats, and refined sugars
Physical activity is good for overall health and is especially important if you’re trying to lose
weight. To begin losing weight, you will need to do moderate to vigorous exercise for more than
three hours per week. Vigorous activity raises your heart rate significantly. Be sure to check with
your doctor before you begin any vigorous exercise programs. Examples of beneficial physical
activity include:

running or jogging
swimming
jumping rope
brisk walking
biking
Moderate exercise can also include everyday activities like shoveling snow or yard work.