Obesity has become a public health problem worldwide. Considering its consequences on health, adopting strategies to combat it is essential. Discover 5 recommendations.
Obesity is a chronic disease characterized by excessive accumulation of body fat. It usually begins in childhood or adolescence, although it can occur at any age. It is considered multifactorial, as it can have genetic origins, medical causes or lifestyle-related causes. But after all, what strategies help combat obesity?
Programs to deal with this disorder can vary according to each patient’s needs. However, generally, they involve changes in eating habits and physical activity. Next, we will share 5 recommendations.
Strategies To Combat Obesity
Obese patients are highly likely to develop other health problems, such as heart disease, diabetes, high blood pressure or arthritis. These pathologies facilitate the disorder’s progression and worsen its prognosis.
Fortunately, achieving a minimum level of weight loss is enough to improve or prevent obesity-related complications. Does this condition afflict you? Discover below a series of strategies that help with your treatment. Put them into practice!
Exercise Regularly
Regular exercise is an essential part of treatment to combat obesity. Although it is not easy to abandon a sedentary lifestyle, moderate physical activity promotes weight control and helps control the problems associated with this disease.
What Should I Do?
- Initially, you can do 150 minutes of physical exercise per week. However, you can do up to 300 minutes or more when you acquire more excellent physical resistance.
- You can choose different types of workouts or sports activities. The most important thing is to be constant and increase the intensity as your physical condition improves.
- It is also essential to be more active in everyday life. For example, using the stairs, speeding up housework or walking the dog, among other everyday tasks.
Maintain A Healthy Diet
Much of the success of obesity treatment depends on diet. Therefore, reducing your calorie intake and adopting healthy eating habits is essential. Crash and restrictive diets should be avoided as they do not provide long-term results.
Although they can help you lose weight in a short time, there is a high probability of regaining the lost pounds due to the rebound effect. A steady, long-term weight loss plan is the best way to achieve a healthy, balanced weight.
The type of diet may vary depending on the needs of each patient. The doctor or nutritionist may consider aspects such as age, degree of obesity and underlying diseases. However, general recommendations are usually as follows:
- Reduce total calorie intake. The average amount is 1,200 to 1,500 calories for women and 1,500 to 1,800 for men.
- Increase consumption of foods with high nutritional quality and low calories, such as fruits, vegetables, whole grains, legumes and seeds.
- Consume leaner proteins, such as those provided by chicken, turkey and fish.
- Consume low-fat dairy products.
- Make healthy snacks with nuts, natural yogurt, seeds, fruits, etc.
- Limit the consumption of unhealthy foods, such as those containing sugar, refined flour, saturated fats, etc.
Change Behaviors To Combat Obesity
In many cases, patients need to begin a behavior change program. The main objective of this type of assistance is to modify behaviors that prevent maintaining a healthy weight. This way, patients understand that weight loss requires permanent lifestyle changes.
Behavior change programs, or behavioral therapy, are usually done by a psychologist. This professional has the power to help the patient understand the risks of their disease and the situations that lead them to eat poorly.
Therapy can be done individually or in a group. Sometimes, it is familial, as the disease tends to affect several members of the same family. The plan includes strategies for managing food anxiety, stressful situations, and other emotions associated with this illness.
Are you significantly overweight and don’t know what to do? Apply all the strategies mentioned to combat obesity and strive for healthier weight. Seek medical attention, as other treatment options can be decisive in overcoming this disorder.
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