10 Guidelines for Preventing Obesity

CHANGE YOUR MIND, CHANGE YOUR BODY.

"Exercise to stay fit, not Skinny.

And Eat to Nourish your Body."

• Obesity can be prevented or treated by moderating food and energy intake as well as increasing physical activity.
• In essence, this entails training for behavioral modification with an objective of increasing physical activity and moderating energy intake from nutrient rich food sources.
• This type of training should be continued for 6-12 months at least to bring about positive changes in the attitude towards healthy eating and daily activities. 

Some of the key messages for preventing obesity are :-

Consume Well Balanced Diet and drink plenty of water and ensure adequate intake of micro nutrients and proteins.

Include Wholegrain foods, fresh fruit & vegetables for fiber, which provide fullness and limit excessive eating. 

Restrict Consumption of junk & processed food. These are often rich in sugars, salt and refined flours, soda etc which may increase water retention in body and lead to overeating.

Avoid eating Sweet, oily and salty foods at night.

Instead of whole milk and curd, use skim milk and buttermilk.

Regular Vigorous exercise for 30-40 mins is essential for weight loss.
Practice some ways to destress like yoga, music, dance, sports or involvement in creative hobby.
Join a group with similar weight loss regimen, it motivates and helps to maintain the routine.

Sleeping during the daytime should be avoided at all costs.

Follow Maintenance Diet after desired weight loss, otherwise there may be yo-yo effect and weight may rebound. 

People with any problems like diabetes, high blood pressure or heart attack, should undertake any weight loss program under medical supervision.

Avoid Over Enthusiasm while Losing Weight. Have Patience.