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 obesity comes an increased risk of chronic diseases such as diabetes, heart disease, and stroke. To combat this, it is important to understand what behaviors and habits can lead to obesity and how to avoid them. In this article, we will discuss the studies that have identified certain behaviors and habits that can lead to obesity and provide tips on how to replace them with healthier alternatives. We will also provide some “Eat This Not That” advice to help you make healthier food choices.
Stop Doing This or You’ll Get Obese, Say Studies — Eat This Not That
If you’re trying to lose weight or maintain a healthy lifestyle, you may have heard the phrase “eat this, not that” before. But what if you’re not sure what to eat and what to avoid? According to recent studies, there are certain foods and habits that can lead to obesity if you don’t watch out.
Avoid Processed Foods
Processed foods are often high in calories, fat, and sugar, and low in essential nutrients. Eating too much of these foods can lead to weight gain and obesity. Instead, opt for whole, unprocessed foods like fruits, vegetables, whole grains, and lean proteins.
Limit Sugar Intake
Sugar is a major contributor to obesity. Studies have shown that people who consume more sugar are more likely to be overweight or obese. To reduce your risk of obesity, limit your intake of sugary drinks, desserts, and snacks. Instead, opt for healthier alternatives like fresh fruit or unsweetened yogurt.
Get Enough Sleep
Getting enough sleep is essential for maintaining a healthy weight. Studies have shown that people who don’t get enough sleep are more likely to be overweight or obese. Aim for 7-9 hours of sleep each night to reduce your risk of obesity.
Exercise Regularly
Regular physical activity is essential for maintaining a healthy weight. Studies have shown that people who are physically active are less likely to be overweight or obese. Aim for at least 30 minutes of moderate-intensity physical activity each day to reduce your risk of obesity.
Eat Mindfully
Eating mindfully can help you maintain a healthy weight. Studies have shown that people who practice mindful eating are less likely to be overweight or obese. To eat mindfully, focus on your food, savor each bite, and pay attention to your body’s hunger and fullness cues.
By following these tips, you can reduce your risk of obesity and maintain a healthy weight. Remember to eat this, not that, and you’ll be on your way to a healthier lifestyle.
Obesity—defined as a body mass index over 30—is an epidemic: It’s estimated that more than 42% of Americans are obese. It isn’t just an aesthetic concern. Obesity raises your risk of serious illness, including heart disease, cancer, diabetes and dementia. Don’t want to join those statistics? It’s especially important to drop two habits if you want to avoid obesity. Read on to find out more—and to ensure your health and the health of others, don’t miss these Sure Signs You May Have Already Had COVID.
Experts say sugar-sweetened drinks and ultra-processed foods are two major contributors to obesity. Cutting them out of your diet may slash your risk of becoming obese.
According to the CDC, sugar-sweetened drinks include regular soda, fruit drinks, sports drinks, energy drinks, sweetened waters, and coffee and tea beverages with added sugars.
“One soda a day, depending on the size (8 oz to 20 oz), could provide 270 to 690 calories a day,” wrote Caroline M. Apovian, MD, FACP, FACNC, in the American Journal of Managed Care. “Consumption of sugar-sweetened beverages is associated with an increase in the risk of obesity; the risk increases 1.6 times for each additional serving of sugar-sweetened drink consumed daily.”
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Experts say people underestimate the true number of calories they consume each day, often by the hundreds. In fact, a study published in BMJ found that one-quarter of people underestimated their daily intake by 500 calories or more.
It sounds like a lot—and it is; 500 calories is 25% of the total recommended daily calories for most people—but it’s all too easy to do if you’re drinking more calories than you realize.
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Studies have found that regularly drinking sugar-sweetened beverages is associated with other unhealthy behaviors, many of which can raise obesity risk even further.
“Adults and adolescents who smoke, don’t get enough sleep, don’t exercise much, eat fast food often, and who do not eat fruit regularly are more likely to be frequent consumers of SSBs [sugar-sweetened beverages],” says the CDC. “Additionally, adolescents who frequently drink SSBs also have more screen time, for example, more time with televisions, cell phones, computers, and video games.”
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Ultra-processed food—defined as “foods with decreased fiber and increased fat, simple sugar, salt, and increased calories,” wrote Apovian—is another major contributor to obesity.
“Consumption of these ultra-processed foods has led to a 205-calorie increase in an individual’s average daily caloric intake since the 1960s,” wrote Apovian. (The math: 200 extra calories a day is about an extra 6,000 calories a month—enough to gain almost two pounds. It doesn’t just seem like people were slimmer in those old photos.)
Ultra-processed food contributes to obesity because it’s not satisfying. Simple carbs like chips and cookies increase blood sugar, which can cause insulin to spike and crash, leading to frequent feelings of hunger. That can encourage overeating—and weight gain.
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Experts advise ditching sugar-sweetened beverages and processed foods, swapping them for high-quality calories. An example is the Mediterranean diet, which emphasizes fruits, vegetables, fish and olive oil, and limits red meat, processed meats and processed foods. For snacks, instead of sweets or potato chips, try nuts, fruit, or non-starchy vegetables. And to get through this pandemic at your healthiest, don’t miss these 35 Places You’re Most Likely to Catch COVID.