Introduction
Obesity is a growing problem in the United States, with more than one-third of adults and one-fifth of children considered obese. With the rise of fast food and processed foods, it can be difficult to make healthy choices. But experts are warning that if you don’t make the right choices, you could be putting yourself at risk for obesity. In this article, we’ll look at what experts are saying about what you should stop doing if you want to avoid obesity, as well as what you should be eating instead.
Stop Doing This or You’ll Get Obese, Experts Warn — Eat This Not That
Obesity is a growing problem in the United States, and experts are warning that certain behaviors can lead to weight gain and obesity. Eating unhealthy foods and not exercising are two of the biggest culprits, and experts are urging people to make changes to their lifestyle to avoid becoming obese.
One of the most important things to do is to watch what you eat. Eating processed and fast foods can lead to weight gain, so it’s important to focus on eating healthy, whole foods. Eating plenty of fruits and vegetables, lean proteins, and whole grains can help you maintain a healthy weight. Avoiding sugary drinks and snacks is also important, as these can add extra calories to your diet.
In addition to eating healthy, it’s important to get regular exercise. Aim for at least 30 minutes of physical activity each day. This can include walking, running, biking, swimming, or any other activity that gets your heart rate up. Exercise can help you burn calories and build muscle, which can help you maintain a healthy weight.
Finally, it’s important to get enough sleep. Not getting enough sleep can lead to weight gain, as it can disrupt your hormones and metabolism. Aim for at least seven to eight hours of sleep each night.
By following these tips, you can help avoid becoming obese. Eating healthy and exercising regularly can help you maintain a healthy weight and reduce your risk of obesity.
According to the Centers for Disease Control and Prevention, 42.4% of adults in the U.S. are obese. Serious health issues like high blood pressure, high LDL cholesterol, type 2 diabetes, heart disease and strokes are linked to obesity. While overeating, poor diet and lack of exercise are causes of obesity, there are other lifestyle choices that cause obesity as well. Eat This, Not That! Health talked to Megan Mescher-Cox, DO, Board Certified in Internal Medicine, Lifestyle Medicine and Obesity Medicine who breaks down other behaviors that contribute to obesity. Read the five tips below for things to stop doing now or you’ll get obese. Read on to find out more—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Not getting a good night’s rest doesn’t just make us tired, but it can lead to obesity, says Cox. “Inadequate sleep has been linked to a threefold greater odds of metabolic syndrome. The Nurses Health study showed us that short sleep duration (less than 7 hours)
was associated with increased weight gain and this trend continues over years. With inadequate sleep, levels of the hunger hormone ghrelin are higher and levels of satiety hormones (which tell your body that you are full after eating), such as leptin, are lower. Sleep deprivation also leads to less healthful food choices which also contribute to higher weights. When I am working with a patient on weight loss, sleep is such a critical factor that often our first step will be to just work on getting sleep. Optimally, 7-8 hours nightly. It is important to note that rates of obesity and other chronic diseases increase with too little sleep but also with excessive amounts of sleep as well.
For anyone who stays up late, but still gets plenty of sleep, you’re still at risk for obesity, says Cox. “So what if we get the same amount of sleep but go to bed later? This still results in a higher risk of obesity,” Cox explains. A study was done to look at people that go to bed between 8-10 pm versus 2-6 am bedtime and found an increased risk of obesity prevalence.”
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Cox says, “I see a lot of patients doing ‘intermittent fasting’ which can be helpful in our society where food is omnipresent but a note to get the biggest bang for your buck: eating more earlier in the day will result in more weight loss than those same calories in the latter part of the day. Throughout the day there are hormonal changes that result in how your body processes food, making a morning calorie equal less weight gain than an evening calorie.”
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Working out is one of the key factors in fighting obesity, but Cox explains how much exercise is actually needed. “Moderate physical activity defined as 150 minutes a week helps prevent weight gain. In fact, even if someone is at increased risk of obesity from genetics, physical activity can help reduce the odds of obesity.”
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Most of us snack while watching a movie or TV, but according to Cox, that’s one of the worst things we can do for our health. “Watching television or other distractions causes people to eat more without realizing how much has been consumed,” she says. And to get through this pandemic at your healthiest, don’t miss these 35 Places You’re Most Likely to Catch COVID.