Obesity: the problem of obesity for children and adults, its treatment, and how to prevent it!
obesity is a common health problem that is identified by having a high percentage of body fat.
A body mass index (BMI) of 30 or higher is an indicator of obesity. Over the past few decades, obesity has become a major health problem. In fact, it is now considered a pandemic in the United States. According to statistics from the Centers for Disease Control and Prevention (CDC), nearly 93.3 million adults (39.8%) and 13.7 million children and adolescents (18.5%) in the United States are obese. Although the rates are high, there are many ways to prevent obesity in children and adults. Here we’ll explore both, as well as how far we’ve gone in preventing obesity.
Prevention of obesity for children
Obesity prevention begins at a young age. It is important to help young people maintain a healthy weight without focusing on scale.
Breastfeeding, when possible, one 2014 analysis of 25 studies found that breastfeeding is associated with a lower risk of obesity in children. However, studies are mixed when it comes to the role of breastfeeding in preventing obesity, and more research is needed. Feed for babies who grow appropriate portion sizes The American Academy of Pediatrics states that young children do not need large amounts of food.
From ages 1 to 3, every inch of height should equate to nearly 40 calories from eating. Encourage older children to learn what different portion sizes look like. Build early relationships with healthy foods Encourage your child to try a variety of fruits, vegetables and proteins from an early age. As they get older, they may be more likely to incorporate these healthy foods into their diet. Eating healthy foods as a family Changing eating habits as a family allows children to experience healthy eating early. This will make it easier for them to continue to follow good eating habits as they grow into adults.
Prevention methods for children
- Encourage eating slowly and only when hungry can overeating occur if you eat when you are not hungry. This extra fuel is ultimately stored as fat in the body and can lead to obesity. Encourage your child to eat only when he is feeling hungry and to chew more slowly to improve digestion. Reduce unhealthy foods at home If you bring home unhealthy foods, your child may be more likely to eat them.
- Try to fill your fridge and pantry with healthy foods, and allow less healthy « snacks » as a rare « treat » instead. Incorporate a fun and enjoyable physical activity The World Health Organization (WHO) recommends that children and teens get at least 60 minutes of physical activity every day. Fun physical activities include games, sports, the gym or even outdoor housework.
- Limiting the time your child spends in front of a screen means spending more time sitting in front of a screen and less time for physical activity and quality sleep. Since exercise and sleep play a role in a healthy weight, it is important to encourage these activities on the computer or television. Make sure everyone gets enough sleep Research indicates that both children and adults who don’t get enough sleep may end up gaining weight.
- The National Sleep Foundation’s healthy sleep habits include a sleep schedule, bedtime rituals, and a comfortable and tidy pillow. Find out what your child eats outside. Whether at school, with friends, or while caring for children, children have plenty of opportunities to eat unhealthy foods outside the home. You can’t always be there to watch what they eat, but asking questions can help.
Prevention of obesity for adults
Many of these tips for preventing obesity are the same as losing or maintaining a healthy weight. The bottom line is that eating a healthy diet and getting more physical activity can help prevent obesity.
- Consume less « bad » fats and more « good » fats Contrary to the belief behind the low-fat diet craze of the 1990s, not all fats are bad.
- A reliable 2017 study published in the Journal of Nutrition shows that eating healthy dietary fats, such as polyunsaturated fats, can improve blood cholesterol levels and reduce the risk of obesity.
- Consume less processed and sugary foods According to a 2016 study published in the American Journal of Clinical Nutrition, consumption of highly processed and highly processed foods is associated with an increased risk of obesity.
- Many processed foods are high in fat, salt, and sugar, which may encourage overeating.
- Eat more servings of vegetables and fruits: The daily recommendation for eating fruits and vegetables is five to nine servings per day for adults. Filling your plate with vegetables and fruits can help maintain reasonable calories and reduce the risk of overeating.
- Eat more dietary fiber Studies continue to show that dietary fiber plays a role in weight maintenance. One 2012 trial found that people who took a complex fiber supplement three times daily for 12 weeks lost up to 5 percent of their body weight.
- Focus on eating foods with a low glycemic index (GI). The glycemic index (GI) is a measure used to measure how quickly a food item rises in blood sugar. Focusing on low-glycemic foods can help keep blood sugar levels stable. Keeping blood glucose levels stable can help with weight management.