How to Reduce Your Risk of Obesity

Obesity can threaten both your health and your appearance. Reading this article will teach you how to reduce your risk of obesity.

Avoid Certain Foods

1. Avoid excessive consumption of fatty foods. Foods that taste really good (almost to the point of sinfulness) are probably loaded with fats and other unhealthy ingredients. People generally eat these foods because they taste good and they are quick to prepare. Foods that you should avoid on a regular basis include anything fried; foods with hydrogenated oils; chips and other snack foods. It is recommended that you keep these foods to a minimum in order to reduce your chances of obesity.

2. Watch your sugar and carb intake. This is perhaps the section of nutrition that people disregard most often. Some people are lured into thinking that just because a food doesn't have fat in it, it won't make them gain weight. Foods without fat or that are low in fat tend to be higher in carbs and sugars. It is recommended that you have the suggested serving of breads and grains each day (try to avoid too many sugars and white breads) and no more than the recommended amount because the unused portion of these foods can store as fat in your body.

3. Avoid eating late at night. Eating late at night (especially foods that aren't healthy) can contribute to weight gain. The rule is that you can have all you want to eat before the hours of 7 p.m. - 9 p.m. (or one or two hours before bed since a large percentage of people go to bed between the hours of 9-11 p.m.) It is recommended that you avoid junk foods after dark to avoid unnecessary weight gain.

How to Prevent Obesity

Prevention is they key to any health-related issue. Recognizing symptoms of a problem before it actually becomes a problem defines prevention. There are simple ways to recognize if your body and health are deteriorating. Most health related issues can be prevented and obesity is no exception.

Things You'll Need

*Medical physical
*Scale for the home
*Water bottle
*FDA food pyramid

Prevent Obesity

1. Stay active. The most common way to prevent obesity is to live an active lifestyle. Simple activities, such as taking the stairs or walking to the store, can help tremendously. Many people also enjoy going to the gym. A local health club membership can be a wonderful way to stay active and socialize with other like-minded individuals.

2. Eat healthy. The FDA recommends that the average person consume 2,000 calories per day in foods such as dairy, meats, breads, fruits, vegetables and legumes. Tailoring your diet to meet these FDA standards is the most effective way to prevent obesity.

3. Watch your weight. You should weigh yourself once a week to monitor your health. If you notice that you are starting to gain some weight, you should take appropriate measures to lose that weight. Investing in a scale for the home is recommended.

4. Drink water. Many times people will mistake dehydration for hunger signals in the body. The FDA recommends drinking eight to 10 glasses of water per day. Water cleanses and detoxifies all the impurities in your system.

5. Get a physical at least once a year. Doctors advise that adults receive a medical physical on a yearly basis to prevent any health complications. By catching any early complications, your doctor can treat you accordingly.

6. Keep junk food out of your house. The lure of sweet junk food can sometimes be too much to bear and you may succumb to the temptation. Be smart and don't buy it at all!

7. Only eat when you are hungry. Studies have shown that those who are naturally thin only eat when they are hungry. Only eating when your body signals you to eat can be a great way to prevent obesity.

Signs That You Might Be Obese

Obesity, according to the University of Maryland Medical Center, is becoming an epidemic in the United States. About 35 percent of American adults are considered obese, while 25 percent of children are overweight or obese, according to the National Institutes of Health. Being obese increases the likelihood of life-threatening diseases, including stroke, diabetes and heart disease..

Body Mass Index
Weight status is based on body mass index or BMI. A formula determines a person's BMI according to weight and height. A normal BMI is anything between 18.5 and 24.9, while an overweight BMI ranges from 25.0 to 29.9. A BMI range between 30.0 and 39.9 indicates obesity, while anything above 40.0 is extremely obese. Calculate your own BMI using an online calculator through the Centers for Disease Control or a chart provided by medical agencies, like the National Heart, Lung and Blood Institute or the National Institute of Diabetes and Digestive and Kidney Diseases See the Resources section below.

Common Symptoms
Noticeable symptoms of obesity include being easily out of breath or frequently sweating, according to NHS. A person might also suffer from snoring, have difficulty sleeping, feel tired and have joint or back pain. A person who is obese may not be able to handle sudden physical activity.

Other Symptoms
Obesity influences the development of other long-term diseases, which carry their own set of symptoms. Conditions like high blood pressure, high cholesterol and triglyceride levels, gallstones, Type 2 diabetes, sleep apnea, asthma, depression and osteoarthritis are conditions commonly associated with obese individuals.

Risks
Factors that influence obesity are many and include genetic predisposition, frequent inactivity, unhealthy eating habits, use of certain medications, age and lack of sleep. Not managing your weight carries risk of further complication and potentially life-threatening conditions. Excess weight increases a person's risk for coronary heart disease, which can lead to a heart attack. In addition, obesity has been linked to strokes, which can lead to disability or death. Losing 5 to 10 percent body weight can help prevent some of these more serious conditions, according to the National Institutes of Health.