At Montes Medical Group, we witness firsthand the impact that obesity can have on the well-being of our patients and their communities. This condition has become one of the most challenging public health concerns of our time, leading to an increase in the risk of serious health complications such as heart disease, diabetes, and other chronic illnesses. Fortunately, with the right approach and support, individuals can practice healthy weight management techniques and reduce their risk of developing unwanted health problems.
Fighting against obesity is more about consistency than perfection. By making smart and informed choices in daily life, people can lose excessive weight and manage a healthy weight for years to come. It’s also helpful to get the right support from your medical provider, family, friends, and community.
What are some tips for maintaining a healthy weight? Keep reading to learn more!
The Benefits of Avoiding Obesity
Making a conscious effort to avoid obesity is good for your health in many ways. Many obese individuals struggle with mental health issues such as anxiety, low self-esteem, and depression. This can happen due to concerns about their body image, especially in today’s weight-conscious society. People struggling with obesity can also have more joint problems, as extra weight increases strain on their joints. If left untreated, this excess weight on the joints may even lead to conditions such as osteoarthritis.
Additionally, obesity can increase the risk of serious health problems such as heart attacks, strokes, hypertension, and high cholesterol levels. It can even lead to poor insulin functionality, which can cause insulin resistance and type 2 diabetes. Some cancers have also been linked to obesity, including breast, colon, and pancreatic cancers.
Thankfully, avoiding or reducing obesity can significantly cut the risk of these conditions and make it possible for people to improve their health & quality of life.
Eating Habits & Weight Management
For people interested in avoiding obesity and maintaining a healthy weight, it is critical to focus on healthy eating habits. To make this goal easier to reach, try to slowly shift your habits towards foods and eating practices that support a leaner physique. Some key elements of healthy weight management include:
- A focus on nutrient-dense foods: Fruits, vegetables, whole grains, and lean protein sources
- Consistent portion control: Using smaller plates and bowls to manage portion sizes. Consciously choosing serving sizes while avoiding overeating. Eating slowly and mindfully.
- Adequate hydration: Drinking water throughout the day and consuming hydrating foods (such as watermelon)
- Limited sugars & processed foods: Cutting down on foods with high sugar and sodium content, especially those that are highly processed and low in nutrients
It’s important to view healthy weight management as a journey in which you make gradual and sustainable changes to your eating habits and lifestyle.
Reducing Obesity Risk Through Activity
Adopting an active lifestyle can also be very helpful when it comes to reducing obesity risk. By pairing regular movement with mindful eating, it can be much easier to manage weight effectively. In general, try to achieve at least 150 minutes of moderate-intense aerobic activity every week. This can include activities such as brisk walking, swimming, or cycling.
Adding in some muscle-strengthening activities twice a week can also be very helpful for weight management and can include things like weightlifting, resistance bands, or bodyweight exercises. Even all the little things we do during the day to keep our bodies moving help burn energy. These activities are known as non-exercise activity thermogenesis (NEAT) and include things like:
- Taking stairs instead of an elevator or escalator
- Walking in place
- Completing household chores
- Playing with children
- Grocery shopping
NEAT movements are important because they can add up over time and make a big impact on your overall energy expenditure.
Weight Management & Stress Levels
Did you know that chronic stress can have a big negative impact on our weight? High levels of stress can cause some people to experience a loss of appetite, while others may turn to unhealthy eating habits that can lead to obesity. Stress can impact our metabolism, making it harder to lose weight, especially around our waists.
To avoid chronic stress, it’s important to find healthy outlets to release tension and anxiety that may have built up. Look for outlets that appeal to you, such as yoga, meditation, or nature walks. Try to consistently engage in your preferred stress-relieving activities as a preventative measure that makes it easier to manage your weight and anxiety levels. It is also important to prioritize sleep and ensure you have a calming bedtime routine in place.
Conclusion
In conclusion, avoiding obesity and maintaining a healthy weight is a journey and not a destination. It takes time to change our habits and lifestyles, so aim for consistency and progress over time, instead of perfection. Healthy eating, regular movement, and effective stress management are all essential components of long-term weight management. Incorporating them into your daily lifestyle will go a long way in reducing your risk of developing obesity and the unwanted health complications that it can bring.