Obesity is now a global problem, even here in Botswana we have a problem of Obesity. It can be hard to get started towards living a healthier lifestyle, but it’s not impossible. Hopefully at least some of these ways to prevent obesity will be helpful to you or someone you know.. Even if only small changes are made here and there, you will see a difference.
1. Set a Good Example
If you can be a good example for others to follow, then it might make it easier for you to stick to a healthier routine yourself. Eating healthy right from breakfast and exercising regularly will show them that you are serious about staying healthy and fit and they will follow suit
2. Substitute Sugars
Replacing simple sugars with honey, agave nectar, or even maple syrup will help avoid obesity. The body is able to break down these types of sweeteners easily and is less likely to store them as fat. And they taste just as good so the replacement should not be difficult.
3. Switch Unhealthy Snacks with Healthy Ones
It’s a hard change to make, but snacking on some lightly buttered popcorn or some fresh cut veggies is better than greasy potato chips. Dipping carrot sticks, broccoli, or cauliflower in some fat-free ranch dressing can be a tasty treat.
4. Limit Fat Intake
The dietary fat included in a diet should be less than 30 percent of the complete number of calories consumed. Saturated fat should only be 10 percent, while trans fatty acids should be completely avoided. Fried foods are the obvious foods to cut back on.
5. Exercise
Adding in a 30 minute walk is a great way to prevent obesity. Walking is easy to do and a cheap alternative to expensive equipment. You don’t even need a gym membership to walk This makes exercising fun! It’s definitely better to include friends in your weight loss program.
6. Eat Fruits and Veggies
Fruits and vegetables are your friends. They should definitely be part of your grocery list every time! They are great snacks and most can be easily carried in a bag when traveling.
7. Eat Many Small Meals
Eating six small meals a day is much better than eating three large meals. If your body can rely on a regular amount of food at a scheduled time, then it won’t try to store fat for later.
8. Take Supplements
Supplying the body with extra vitamins and minerals is a great way to prevent obesity, because then you won’t have as many cravings. When the body is lacking some sort of mineral or has a vitamin deficiency, then it craves certain foods. Adding a supplement and proper nutrition should eliminate most of the cravings.
9. Limit Calories
Depending on the amount of physical activity included on a daily basis, the number of calories consumed will range from 1500 to 2000. The more you exercise the higher the calorie count will be, since you are using more calories during your physical activity.
10. Drink Water
Water is the fluid in charge of moving everything through your body; good stuff and bad stuff. Drink at least 6 glasses of water a day. The body can only absorb a small amount of water each time, about a quarter cup an hour, so chugging tons will only make you go to the bathroom more. So cut down on the soda, stick to 6 glasses of water and lose weight!
