A body mass index (BMI) of 30 or higher is an indicator of obesity.
A common health issue, defined by having a high percentage of body fat, obesity, over the last few decades, has become a considerable health problem. In fact, it’s now considered to be an epidemic in Canada.
According to statistics, about 1 in 4 Canadian adults (26.6%) are currently living with obesity.
Although it is a rising concern, there still are plenty of ways to prevent or remedy obesity, in children as well as adults.
Preventing obesity plays an important role in good health as obesity is associated with many chronic health conditions including:
- Metabolic syndrome
- Type 2 diabetes
- High blood pressure
- High triglycerides and low good cholesterol
- Heart disease
- Sleep issues
- Gallbladder disease
- Sexual health issues
- Nonalcoholic fatty liver disease
- Osteoarthritis
- Mental health conditions
By focusing on lifestyle changes to remedy or prevent obesity, it may be possible to slow or prevent the development of these diseases. Let’s see what you can do to fight obesity within your home.
Obesity Prevention For Children
1. Build healthy relationships with foods
Healthy eating habits as a family encourage children to adopt healthy eating habits from early on. Introduce your children to a variety of different fruits, vegetables, and proteins and try and incorporate healthy foods such as dried fruits, seeds, non-fatty food into their everyday diet.
This will help them to continue following good eating habits as they grow into adults.
2. Encourage eating only when hungry and that too slowly
Fix meal and snack time for young children as overeating can happen if you eat when you’re not hungry. This food eventually becomes stored as body fat leading to obesity. Encourage your child to eat only at the fixed times or when they feel hungry and to chew every bite for better digestion.
3. Limit unhealthy foods in the household
Given a choice between a healthy snack or an unhealthy food item, most of us would pick the latter. Try to stock your pantry with healthy food items because if you bring unhealthy foods into your house, your child may be more likely to eat them.
4. Know what your child is eating outside
It’s not easy to monitor what your child is eating outside, be it in school, with friends, or while out and about. However, you can keep a check by asking questions about what they ate and sharing knowledge about calorie count or substituting healthy food with junk food.
5. Limit screen time, incorporate exercise and sleep routine
More time spent in front of the screen means less physical activity which in turn means unhealthy sleep patterns. All of this is interconnected and exercise and sleep play a big role in maintaining a healthy weight and lifestyle.
Obesity Prevention For Adults
1. Consume less processed and sugary foods
It’s the basis of prevention or remedy for obesity. Consumption of processed (high in salt and sugar) foods is linked to a higher risk of obesity.
2. Eat more vegetables, fruits and dietary fiber
Five different types of fruits and vegetables are recommended to eat each day. If not possible, make sure to incorporate as many different vegetables and fruits and food rich in fibre in your everyday diet.
3. Engage in regular exercises
Engaging in regular physical activity is important for maintaining or losing weight. Be it brisk walk, swimming, yoga, or cycling, just enjoy 150 minutes of moderate activity or 75 minutes of vigorous activity per week.
4. Focus on reducing daily stress
Stress can have many negative effects on the body and mind. It can develop bad eating patterns that lead to cravings for high-calorie foods and we all know what that can result in, the development of obesity.
5. Budget food and meal prep
Grocery shopping for healthy food becomes easier when you have a plan for it. Create a food budget and list for your shopping trips to avoid temptations for unhealthy foods. Also, prepping meals means you can cook and store ready-to-go healthy meals.
6. Get support from friends and family in your fight against obesity
Social support is important for children as well as adults. Whether planning groceries, cooking with family or going on walks with friends, involve your loved ones in your journey towards a healthy lifestyle.
Want to learn more about how to address digestive issues and how it related to obesity? Find a provider who can help you address your questions about how to prevent or remedy obesity.
Disclaimer: The information provided in this blog or in any linked material is not intended and should not be considered a substitute for medical advice, diagnosis or treatment. For holistic health advice and consultation, visit https://www.mywellself.ca/.
