the science behind weight gain becoming more sophisticated; Scientists have found that it’s a bit more complicated than “calories in, calories out.” Of course, it’s important to watch what you eat and stay active, but there are right and wrong ways (and more efficient and less efficient ways) to do so. And if you don’t supplement those activities with other essential healthy activities, you can torpedo your efforts. These are the latest proven ways to prevent obesity. Read on to learn more—and to ensure your health and the health of others, don’t forget to check out these Sure Signs You’ve Already Had COVID.
Getting enough sleep is one of the best things to do to prevent obesity. Experts say that poor sleep alters the production of leptin and ghrelin, two hormones that regulate appetite, and which can increase feelings of hunger. Not getting enough sleep can also increase production of the stress hormone cortisol, which tells the body to hold onto fat. Experts recommend getting seven to nine hours of sound sleep each night to promote overall health, including a healthy weight.
Not all calories are created equal. The quality of what you eat can make the difference between a healthy weight and excessive body fat. Consuming processed foods and foods with added sugar does not satisfy your body; It just spikes and crashes your blood sugar and makes you hungry for more. “In the United States, most people’s diets are very high in calories—often from fast foods and high-calorie beverages,” the Mayo Clinic says. Replace processed foods for nutritious, satisfying whole foods like lean proteins, fruits and vegetables, nuts, and healthy fats like olive oil — they’ll fill you up while keeping the pounds off.
Consuming sugar-sweetened drinks like soda and juice can add up to your daily calories even before you eat anything. This can cause the pounds to pile up. “People can drink many calories without feeling full, especially calories from alcohol,” says the Mayo Clinic. “Other high-calorie drinks, such as sugary soft drinks, can contribute to significant weight gain.” Skip the sugar-sweetened drinks and replace them with healthier alternatives like water (you can mix it with slices of fruit if you don’t like the taste) or seltzer.
Last time: Starvation diets don’t work. The latest research indicates that the body can sense when it is being hungry or deprived; It takes mighty effort to maintain a sort of stagnation and actually lowers the metabolism to compensate for any sharp drop in calories. Your better bet is to eat a healthy diet filled with high-quality, satisfying foods.
related: 7 things that make you look old
The UK National Health Service is blunt: “Obesity is usually caused by eating too much and moving too little.” Experts say that the easiest thing you can do to prevent obesity is to exercise regularly. It’s important to incorporate resistance training (via free weights or bands, a weight machine or your own body weight) — it builds lean muscle, which helps your metabolism burn more calories at rest. Experts recommend that all adults get at least 150 minutes of moderate-intensity exercise (such as brisk walking, biking or gardening) every week. To lose weight, you may need more.
“One of the best ways to prevent obesity is to stop the slow, creeping weight gain that can occur over an extended period of time,” says Kirsten Davidson, Ph.D., professor and associate dean for research at Boston College. “It’s easy for your body to consume 100 to 200 calories on a daily basis—that could be two cookies, for example—but over an extended period of time, this leads to weight gain.” How to avoid crawling: Weigh yourself regularly. If you notice that the numbers on the scale start to climb, make some healthy changes. And to stay healthy from this pandemic, don’t miss these 35 places you’re most likely to catch COVID.