Obesity is one of the global health challenges affecting millions of people worldwide, and it increases an individual’s chance of developing chronic diseases like diabetes, heart disease, and even stroke. The good news is that research has shown that making changes to our lifestyle can prevent or manage obesity and help us to be healthy in the long run. Making effective, sustainable modifications to our diet, physical activity, sleep, and mental health will go a long way in preventing and controlling obesity.

Healthy Eating.

Eating healthy is very significant in weight control; there is no getting away with eating the wrong way and losing weight in a sustainable manner. Focusing on eating foods in their whole forms, like complex carbohydrates, lean protein, fruits and vegetables, healthy fats, nuts, and seeds, and eliminating ultraprocessed foods. Praticing portion with all these foods is also very significant. Studies have shown that reducing portion sizes can lower calorie intake by 30% (Harvard T.H. Chan).

Physical Activity.

Engaging in any form of physical activity, even something as simple as walking, contributes to preventing and managing obesity and even has more amazing benefits. Try taking at least 10,000 steps every day, and you will see how much it helps with weight management.

Restorative Sleep.

Did you know you can sleep your way to slenderness?  Getting enough sleep every night is very key to fat loss. A 2022 study published in JAMA Internal Medicine found that adults who increased their sleep duration were able to reduce their daily caloric intake by an average of 270 calories. (JAMA). So, aim to get 7-9 hours every night, which will significantly help prevent and manage obesity.

Stress Management.

Simply put, stress sometimes causes emotional eating and weight gain. Many people say they add weight when they are stressed, and that is very valid. Practice stress management techniques like exercising, yoga, and meditation when you are stressed, and do not hesitate to contact a professional when necessary.

Stay consistent & track progress.

Weight loss is a journey and one must strive for consistency. Focus on your little wins, and you can track your progress by using a food journal or app. (Journal of Preventive Medicine) If you can, work with a professional on your weight loss journey for personalized recommendations, and this will prevent you from doing a lot of trial and error and this will keep you motivated.