How to Prevent Obesity?

how to prevent obesity

Obesity is a common health condition in kids and adults. It is characterized by a high percentage of fats in the body. It has become a serious health problem worldwide. According to the statistics of the CDC (Center for Disease Control and Prevention) – almost 40% of adults and 19% of children in the USA only are obese. There are plenty of ways to avoid obesity both in adults and children. Read on to learn about how to prevent obesity?


Obesity refers to a high percentage of fat in the body. It is a common problem that leads to many serious health conditions like high BP, heart diseases, diabetes, and cancers.

There can be many reasons for obesity. Usually, eating habits, lack of physical activities, and different inherited factors contribute to it. The best thing is to maintain a healthy weight. Even losing a few pounds can help you prevent various health problems.

Adopting a healthy lifestyle, moderate eating, and increased physical activity can help you lose weight. Surgeries and other prescription medications are additional treatment options for obesity, and these are not for everyone.

Why prevent obesity?

Obesity leads to various other health conditions, so it is important to avoid obesity. These conditions include:


High BP


Heart diseases


Metabolic syndrome


Digestive problems

Sleep apnea

Mental disorders

Depression and anxiety

Low self-esteem

Social isolation

You may reduce the risk of developing these medical conditions by adopting healthy lifestyle changes and increased physical activities.

Causes of obesity

Other than genetic, hormonal, and metabolic influences – obesity occurs when you take in more calories than your body burns. This results in the storage of extra calories in form of fats.

Most obese people rely on high-calorie foods and beverages. They overeat, don’t feel full, eat all day with no breaks, and are more stressed. All these factors contribute to obesity.

Lack of physical activity is another major cause of obesity. People living in developed countries have jobs that require less physical activity.

Dependence on machinery, remote controls, online access to everything, and advanced methods of work have reduced the physical activity of the people there. As a result, obesity has increased in the last few decades.

How to prevent obesity in kids?

Obesity does not only belong to adults. We must also teach our children to maintain a healthy weight and adopt healthy lifestyle practices without focusing on scale.

Encourage eating healthy foods

You must try to develop healthy eating habits for your children at an early age.

Encourage them to eat a variety of fruits, vegetables, nuts, and dairy products.

Do not introduce unhealthy snacks, candies, and sugary products just to soothe them.

Children learn from their parent’s actions. Introduce healthy eating as a family. It will help your children easily adjust to this regimen and develop healthy eating habits.

Breastfeed the babies

Breastfeeding does not only benefits the mothers but also improves the health of the babies.

According to some researches, breastfeeding helps in reducing the risk of early obesity.

It reduces the risk of chubbiness in children – however, more research is required to understand whether it plays a role in obesity prevention or not.

Introduce portion sizes

Introducing portion sizes from an early age is ideal. It develops healthy eating habits in children by controlling their portion sizes.

It is believed that toddlers from age 1 to 3 do not require a large amount of food. They only require 40 extra calories of food corresponding to every inch of their height. So introducing food portion size will help them maintain a healthy weight.

Limit junk food

If you want to prevent your child from obesity, make sure to avoid unhealthy or junk foods.

Do not show them that these foods belong to only you and your child is not allowed to eat them.

If you bring it home, your kids are more likely to eat them. Replace all unhealthy snacks or junk food from your kitchen.

Introduce healthy foods in your kitchen and stock your pantry with more healthy options. 

Eat when hungry

Encourage your child to eat only when hungry. Overeating leads to the storage of excess energy in our bodies. It results in obesity.

Teach your children to eat only when they are hungry. Explain to them to chew their food properly and eat slowly to avoid digestive problems. 

Engage in physical activities

Introduce different forms of physical activities to your child’s routine like games, sports, swimming, and other outdoor activities.

Limit their screen time as it makes the children lazy.

Children and teens must keep themselves engaged in physical activities for at least 60 minutes daily. It burns extra calories and prevents the risk of developing obesity.

Get them enough sleep

Individuals who do not take plenty of sleep end up gaining more weight.

It is important to get enough rest and sleep for proper body functioning.

Healthy sleep patterns, an early bedtime, and sleep schedules are important to maintain good health.

Focus on home prep meals

Ask about your children’s eating habits when they are away from home, such as at school or with friends.

When children are outside – they usually eat unhealthy food items from canteens or cafeterias.

Limit their intake of food from outside and keep track of what they eat. Give them meals prepared at home with healthy food choices.

How to prevent obesity in adults?

Tips for losing and maintaining weight are the same for both kids and adults.

Eating a healthy diet and increased physical activity is the ultimate and best way to maintain a healthy weight.

Eat more fruits and vegetables

Eating more fruits and vegetables helps in losing weight and makes a person satiated for a longer time.

You can eat several small portions of fruits and vegetables throughout the day.

Add a portion of fruits to your plate or try different ways to eat more vegetables throughout the day. It will prevent you from eating more calories.

Aside from weight loss, fruits and vegetables are also helpful for digestive health.

Eat more good fats

Previously, it was thought that all types of fat were harmful to one’s health. However, new research suggests that eating healthy fats and oils boosts the body’s good cholesterol levels and helps to avoid obesity and heart disease.

Avoid processed foods

Avoid sugary, processed, and packaged foods – if you want to lose weight. These products are high in salt and sugar content. 

Add fiber to your diet

Eating fiber-rich food is important to lose weight. People who eat fiber lose more weight than others.

Fiber softens bowel movements and keeps you fuller for longer.

Eat low GI foods

Keeping the blood glucose level low is important to lose and maintain weight. Low GI foods help in maintaining a stable blood glucose level.

Incorporate lower glycemic index foods into your diet to lose and maintain weight.

Engage in physical activity

Engage yourself in regular physical activities. Jogging, swimming, aerobics, and running every day are the best way to lose and maintain weight.

Reduce your stress 

Managing your stress is also crucial to losing weight.

Increased stress raises the level of a hormone known as cortisol. Sometimes it is also called the stress hormone. It encourages sugar craving and overeating. It contributes to weight gain.

That is why: it is important to stay relaxed and avoid stress to avoid obesity.


Obesity is a rising cause of concern for most people worldwide. Taking small steps towards a healthy lifestyle can bring a big change to your life.

Maintaining a healthy weight is quite important to avoid certain health conditions.

Introducing healthy foods at an early age and increased physical activity will help you and your children lose and maintain weight faster.

If you are concerned about your weight or related health problems, immediately talk to your doctor.

Your doctor will help you manage your weight and evaluate the other risk factors that may cause health problems in you.

Spread the love