6 Simple Ways to Prevent Obesity

December 5, 2019

6 Simple Ways to Prevent Obesity

It is really common to notice people starving themselves in order to loose weight or going on fad diet. These simply do not work. If the answer were only that simple, we would all be fit individuals living on this planet.

However we do not what works, so here are a few tips that can help you loose weight

Eat Healthy Nuts

Even though nuts are fatty, they may help you shed weight, according to a number of studies. Large studies have found that people who eat nuts regularly have lower BMIs than those who don’t. In a study of 65 obese adults, one group added 90 grams (3 ounces) of almonds to a 1,000-calorie liquid diet; another group added complex carbohydrates like popcorn or baked potatoes. Both groups ate roughly the same number of calories and amount of protein, but the almond diet had more than double the fat, primarily healthy monounsaturated fat. Over 24 weeks, the people on the almond diet reduced their weights and body mass indexes by 18 per cent compared with 11 per cent in the carbohydrate group. Both groups lowered blood sugar, insulin levels, and insulin resistance, which can lead to weight gain—but almost all the diabetic participants in the almond group were able to control their blood sugar on less medication, compared to only half of those in the carb group.

Eat Raw Vegetables And Leafy Green

Greens and raw vegetables like carrots, zucchini, and broccoli are remarkably low in calories but high in water and slow-digesting fiber, so they tend to fill you up. Researchers have also found that people who eat a vegetarian diet weigh an average of 3 to 20 per cent less than meat eaters.

High Fibre Foods

High-fiber foods like these have few calories, little fat, and lots of bulk, which keeps you full while are digested slowly. This also means that your blood sugar stays stable rather than sharply spiking, which leaves you hungry again in no time. Whole grains also provide nutrients, such as magnesium and vitamin B6, that many weight-loss diets are deficient in.

Don't Skip Your Breakfast

People who eat cereal for breakfast have lower BMIs than people who skip breakfast or dine on meat and eggs. Lots of people think they’ll cut calories by cutting breakfast, the opposite is true. Studies show that eating breakfast helps you consume fewer total calories for the day. Survey found that men who eat breakfast weigh about 2.7 kilograms (6 pounds) less than men who skip it; women weigh 4 kilograms (9 pounds) less. And a 10-year study of almost 2,400 adolescent girls showed that those who ate any kind of breakfast had lower BMIs than girls who did not.

Calcium is important

The more calcium in a fat cell, the more fat it burns. In a study of obese adults, one group ate three 175-gram (6-ounce) servings of fat-free yogurt containing 1,100 milligrams of calcium per day. The other group ate one serving of dairy food containing 400 to 500 milligrams of calcium per day. Both groups also reduced their daily calories by 500. The yogurt group lost an average of more than 6.3 kilograms (14 pounds) compared to an average loss of 5 kilograms (11 pounds) in the low-calcium group. The yogurt group also lost 81 percent more fat from their stomachs. Although studies have found low-fat dairy foods most effective, calcium from other sources, like broccoli or fortified orange juice, works, too. Despite the positive studies, the jury is still out on this issue. While we wait for final answers, though, eating three servings of low-fat dairy products a day remains a healthy choice.

Avoid eating outside food

Limit meals at restaurants, and junk foods like chips, candy, cookies, and crackers as if consumed unchecked will make you put on additional weight.

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