Practice healthy eating to prevent early obesity

Practice healthy eating to prevent early obesity

Obesity has been a global problem for the past decade and a half. During the epidemic, there has been a sharp increase in obesity and inactivity. Many people have woken up in the post-pandemic period to the fact that the increase in obesity is becoming an immediate danger not only to themselves but to their entire family. With a rapidly increasing waistline, and a continuing addiction to junk food, sedentary lives are becoming commonplace – and there is a greater risk of early obesity. Obesity is associated with a large number of problems such as diabetes, heart disease, metabolic syndrome, etc. Unless strict measures are taken, obesity will become an uncontrollable problem. Many people are obese and have reached a point where diet and exercise are no longer helping them. Hence bariatric surgery is on the rise. Before this becomes popular, here are a few things we can try.

Ultra-processed foods, fast food, food delivery services, and a sedentary lifestyle have all contributed to a rapid increase in obesity rates, especially during the pandemic. Although most people are now back to their work and normal lives, the weight they gained during the pandemic remains. So how do we change the model?

Such a big change needs a change of mindset and a lot of guidance to help people become more fit. Healthy eating should be considered a challenge by the whole family and the focus should be on the indulgence of healthy eating. The whole family should support and motivate each other. One of the first steps is to identify unhealthy or junk foods. That’s why reading nutrition labels and understanding how fast food chains handle food is so important. After identifying unhealthy foods, it becomes important to remove them from the home. Many home and office environments are obese, that is, create a system that is conducive to obesity. It is essential that the environments in which you spend the most time are conducive to healthy eating and prevent access to junk food.

The second important thing is portion control. Most people are used to stressing about eating. So even if they are eating fresh, home-cooked meals, the serving sizes are much larger than recommended – which leads to weight gain. Understanding serving size becomes an important part of losing and maintaining weight. Even junk food and sweets eaten in small amounts occasionally will not lead to early obesity. With food delivery apps at our fingertips, many of us tend to order far more food than we need. This over a period of time leads to over-consumption and obesity. Also, eating regularly from restaurants means that there is a tendency to overeat. Most restaurants also add extra amounts of fats, oils, and sugars to make the food palatable. This makes their shepherds addicted to large amounts of food. Which helps in uninstalling apps and limiting going to restaurants. For some people, it is also beneficial to choose food wisely while ordering or eating at healthy restaurants. For others, it may be about budgeting and ordering in dining out. It’s also about the amount of food.

The quantity of food is also important, the quality is also important. Foods with empty calories like candy, soft drinks, etc. do not add positively to health and weight management. Empty calories are found in those foods that contribute nothing nutritionally to the diet. Although many foods may not have empty calories, many foods contain significantly more calories than nutrients. Replacing it with nutritious foods like fruits and vegetables goes a long way in practicing healthy indulgence. However, many people have this mentality that fruits and vegetables are plain and boring. Working with a dietitian will help you discover some exciting recipes that can help with long-term weight management.

Educating children and young adults about the importance of indulging rationally, eating right, and exercising well goes a long way in helping reduce the burden of obesity. Nutrition education should start from a young age, both at school and at home. The best way to ensure that the young are practicing what is being preached is by setting an example. Many schools also have their own kitchen garden that helps youngsters understand the importance of nutrition and cherish healthy eating. Education is one of the best ways to reduce obesity by reducing unhealthy binges.

While there is a lot of focus on cutting out unhealthy foods, there isn’t a lot of information on how to replace them with healthy ones. Moreover, the majority of the population believes that healthy food is unpalatable or not exciting enough. When people are taught the art of eating, the way they look at food and the choices they make are very different.

Mindfulness is an important part of practicing indulgent eating. It is not only important to understand what we eat and how to replace it with healthy choices, but also why we make unhealthy choices. Stress causes many of us to make unhealthy choices, as well as hormonal imbalance. With increased work pressure, competition, traffic, and late-night appointments – all of this can add to stress which in turn causes individuals to make unhealthy food choices. If vigilance is exercised, it is easier first to determine that there is a problem and secondly that investigations into the root cause of the problem should take place.



The opinions expressed above are those of the author.

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