How To Prevent And Manage Obesity: A Complete Guide To Healthy Living

While we all understand the importance of being fit, some may realize this too late, as their health starts spiralling down. Obesity is having too much body fat with a BMI of 30 or higher, which can negatively impact your health.

What you need to know:

• The complexity of obesity
• The impact of obesity on your body
• Tips to prevent and manage obesity
• Manage weight, improve health

The complexity of obesity

Obesity is a long-term, complex condition that impacts overall health and quality of life. It can contribute to severe medical issues, including heart disease, diabetes, high blood pressure, high cholesterol, liver disease, sleep apnea, and certain types of cancer. It may affect self-esteem and mental well-being as well. If you are living with obesity, know that you are not alone. According to a recent study, 70% of India’s urban population is classified as obese. India is top third in the list of most obese nations.

The impact of obesity on your body

Obesity can negatively affect the body and cause metabolic changes that increase the risk of serious diseases.

Cardiovascular disease

Obesity increases your risk for cardiovascular diseases, including:

• Coronary artery disease: Narrowing or blockage of your coronary arteries, which supply oxygen-rich blood to your heart,
• Congestive heart failure: A long-term condition in which your heart cannot pump blood well enough to meet your body’s needs,
• Heart attack: A fatal condition that happens because you don’t have enough blood flow to some of your heart muscles, and
• Stroke: A medical emergency that occurs when something prevents your brain from getting enough blood flow.

Type 2 diabetes

Obesity increases your type 2 diabetes risk. This lifestyle condition occurs when your body cannot use insulin properly, and you have persistently high blood sugar levels.

Musculoskeletal problems

Excess body fat can compress the organs of the respiratory system, and place added stress on the musculoskeletal system. This contributes to:

• Arthritis: A disease that causes damage to your joints,
• Asthma: A respiratory illness in which the airways become inflamed, narrow, and obstructed by excess mucus,
• Back pain: Discomfort you feel anywhere along the back of your body, from the base of your neck to the top of your butt,
• Obesity hypoventilation syndrome: A breathing disorder that affects some people who are obese, and
• Sleep apnea: A condition that hinders your breathing while sleeping.

Fertility problems

Obesity increases the risk of female infertility and can cause pregnancy complications.

Shorter life expectancy

Obesity can significantly shorten life expectancy. Studies show that individuals with extreme obesity may lose up to 14 years of life compared to people at a healthy weight, mainly due to increased risks of heart disease, stroke, diabetes, certain cancers, and other health complications associated with excess weight.

Cancer

Obesity increases the risk of certain cancers, including breast, colon, endometrial, and liver cancers, possibly due to inflammation and changes in hormone levels caused by excess fat.

Tips to prevent and manage obesity

Work with your healthcare provider to develop a weight management plan tailored to your needs. Also, you can incorporate the following healthy lifestyle changes, which can make a world of difference:

Healthy eating

Diet is not a one-size-fits-all approach. Therefore, one should customize dietary changes to fit their needs and preferences. There are ways to make meals packed with healthy food. Your provider can suggest scientifically proven eating plans like the Mediterranean diet (a plant-based eating pattern that emphasizes fruits, vegetables, whole grains, legumes, and healthy fats) or the DASH (Dietary Approaches to Stop Hypertension) diet (which emphasizes eating nutrient-rich foods like fruits, vegetables, whole grains, and lean proteins to lower blood pressure). These positive guidelines can help you meet your nutrition goals.

Regular physical activity

Physical activity helps burn calories, and there are numerous ways to boost it. To manage weight, you must burn more calories than you consume or stay in a calorie deficit. To fuel your weight management efforts, include cardiovascular exercises like running, walking, or biking and some resistance training.

Behavioral changes

Counseling, support groups and cognitive behavioral therapy (CBT) (a structured, goal-oriented therapy) can help support positive changes. They can also help you manage stress and address emotional and psychological factors hindering your progress.

Manage weight, improve health

If you have obesity, you may feel overwhelmed, understandably. So, timely consult a healthcare provider, as they can help you determine the best approach to managing your weight. Also, do your bit and incorporate healthy lifestyle changes, as mentioned, to manage weight effectively and support your overall health.

Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more on nutrition, fitness, mindfulness, and lifestyle conditions like Asthma, Blood Pressure, Cholesterol, and Diabetes. Activ Living ke saath sahi sehat ki shuruat ABHI karo.

You may also be interested in the following blogs:

• 5 Tips For Parents To Help Reduce Childhood Obesity
• Fighting Obesity: Effective Treatment Options For Long-Term Success

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