There are a number of ways to prevent obesity. Most healthy adults and children can avoid obesity and maintain a healthy body weight by consistently balancing the intake of nutritious calories with a good amount of physical activity.
1. Balance Your Diet
To make sure you are getting the nutritious calories you need, eat a balanced diet that includes a variety of healthy foods from the basic food groups including fruits, vegetables, whole grains, low-fat or nonfat dairy products, beans, lean meats, and essential fats from healthy oils. Fat intake should not exceed 35% of your the total calories in your diet, and most fats should be from monounsaturated and polyunsaturated oils from fish, nuts, avocado, olive oil, and canola oil.
2. Exercise Regularly
To make sure you are getting the amount of physical exercise your body needs to maintain a healthy body weight and cardiovascular health, exercise for at least 30 minutes every other day. Walking, running, cycling, swimming, and dancing are healthy forms of exercise for weight management and cardiovascular fitness. Pilates exercises and some martial arts practices are also effective at keeping your body toned, sculpted, and lean. Exercise machines such as treadmills, stair climbers, and elliptical machines, and exercise equipment such as exercise balls and exercise bands can also help burn calories to manage weight when used correctly and regularly.Â
3. Seek Medical Advice
While a healthy, active lifestyle that combines nutritional food with physical exercise will prevent obesity in most healthy children and adults, medical and psychiatric problems may cause obesity in some people. Health care providers can treat medical and psychiatric issues to prevent obesity.