• Call Us
  • Home
  •   ›
  • Blog
  •   ›
  • What Are Some Obesity Prevention Strategies?

What Are Some Obesity Prevention Strategies?

Obesity Prevention - intelligent ageing

Share with

As per a fact sheet by the World Health Organization, the problem of obesity has grown to triple its size since the year 1975. In 2016, around 39% of the adults worldwide were overweight, and about 13% of them were obese. Obesity is known to kill more people than overweightness.

41 million children of 5 years of age or under were also obese.

The above stats show that obesity is a chronic problem and it is growing. But, the good thing is that with awareness and some amount of hard work, you cannot only treat this disorder but also prevent it.

However, the solution to the obesity epidemic is not simple, which is why you need to know and understand as much about it as you can. Here is some help:

A little into the background of obesity

What it is? How is it Different from Overweightness?

Obesity is a serious, lingering health disorder that can adversely affect several systems in your body. This disorder has been known to cause various health complications in individuals such as high blood pressure, metabolic syndrome, heart disease, atherosclerosis, high blood cholesterol, diabetes, sleep disorders, and so on.

Although both obesity and overweightness have to do with an excessive increase in weight, obesity is a more complex issue than overweightness. Where overweightness means an abnormal increase in your body weight, obesity refers to an excessive increase in the accumulated fat in your body. Now remember that your body weight constitutes of a lot of factors including your body fat, muscles, bones and water content.

Measuring the BMI or Body Mass Index (the statistical measurement of one’s weight and height) of an individual is how doctors determine whether they are obese or overweight.

A normal healthy individual has a BMI of somewhere between 18.5-24.9 kg/ sq. m., but for an overweight person, the BMI would range around 25 kg/m2 or higher. However, for a person to be obese, his Body Mass Index has to be 30 kg/m2 or above.

What are the Causes/Risk Factors?

Technically, the fat in your body increases when you consume more fat/calories than you are burning. One of the simplest ways to burn fat is physical activities. However, like all chronic illnesses, the reasons for obesity are much broader than just this.

To better understand what the causes of obesity are, you need to know the significant obesity risk factors, such as –

  • Genetics – As per studies, you can inherit the tendency of obesity through heredity. Genes not only affect the storage and distribution of fats in your body, but also the manner in which your body breaks them up to release energy. So if one or both of your parents are obese, you are more prone to be obese yourself.
  • Lifestyle – As stated, you become obese when your body starts accumulating more amounts of fat than it is burning. This can happen when you are consuming calories in excessive quantities, and/or involve in little to no activity. A diet rich in high calories would include refined foods, fried and fatty foods, and sugary beverages.
  • Metabolic and other health issues – Now, the manner in which your body expends energy can also differ from someone else’s due to hormonal and metabolic factors. Surprisingly, these factors play a role in determining your weight gain.

Obesity is also one of the abnormalities for certain genetic diseases such as Cohen syndrome, Prader-Willi syndrome and Frohlich syndrome.

How to Reduce Obesity/ Treatment of Obesity

No two people are the same, which is why to reverse your obesity symptoms you need a health plan that works best for your body. The treatment for obesity depends as much upon the cause as it does on the types of obesity, its severity and complication. Some of the effective ways on how to reduce obesity include: –

Dietary changes – Making dietary changes is one of the first steps that you have to take, to get rid of obesity eventually. You will need to reduce your regular calorie count and include cleaner and healthier options in your diet. Start with curbing refined carbohydrates, sugar consumption (food or drink) and excess fats. Go for fresh green vegetables, seasonal fruits, lean proteins and fiber-rich food items instead.

However, you need to stay clear from things like crash-dieting as these would do you more harm than good. As desperate as you might feel, trying to lose weight quickly by consuming too little food will not only increase your health problems, but most certainly flop the whole plan. You must seek the help of a dietician or a doctor to formulate your diet plan.

Healthy lifestyle choices – To cut down on obesity, you will have to burn up your body’s accumulated fat, and for that you will need to move your body. It might be difficult for you to break into physical activities all at once, which is why you must start with including simpler tasks such as brisk walking, and then eventually move up.

Once you weave physical activities into your present lifestyle, it is likely to transform into a long-term habit.

Medications – Many individuals suffering from obesity symptoms take help of prescription drugs to shed the extra body weight. But the thing with these sorts of drugs is that once you stop taking these, your overweightness quickly kicks back in. Many doctors suggest that any patient must only consider medication when it is the last resort, when you have failed to lose weight through other strategies.

You must always consult a qualified healthcare professional before you start taking any sort of medications. Certain medications come with side effects and must not be taken if you are pregnant, have a family history of cardiovascular diseases, have high blood pressure etc.

Surgical procedures – Bariatric surgery, also described as weight loss surgery, is another treatment strategy for obesity. This is something that morbidly obese people go for once conservative methods fail to be of help. In case of bariatric surgery, weight loss is attained by reducing the size of the stomach with the help of a gastric band or removing a portion of the stomach.

Besides the above, making changes in social and environmental conditions can also help with your treatment program, since these also are among the causes of obesity.

How can You Cause Obesity Prevention?

Just like obesity treatment programs, the strategies for obesity prevention include those steps that can help you lose unhealthy weight, and maintain a healthy one. The top things that can aid you in obesity prevention are –

  • Include multiple green veggies and fresh fruit servings in your diet. You can either boil the vegetables or extract their juice or simply eat them raw. Same goes for your fruits; you can either eat them raw or make salad or juice out of them
  • Settle for the healthier options such as whole wheat bread or brown rice instead of processed rice, saturated fats and refined sugar.
  • Measure your food and understand portion sizes. Stay away from super-sized items in the menu. Stay aware of the food portions even if you have to eat out.
  • Maintain a balanced diet. Remember, the more calories you consume, the more weight you will gain.
  • Keep checking your weight at regular intervals.
  • Stay away from food items that have high energy density or lots of calories in small portions. If you like having dessert after dinner, opt for fruits instead of chocolate or sweetmeats.
  • Do some activity. Indulge in at least 30 minutes of moderately intense activity everyday. You need not make them rigorous, as even the simple ones such as walking, weeding the garden will do.
  • Try to make some time for some calorie-burning exercises such as climbing stairs, walking around the block etc.
  • Control how many times you eat. Eat when hungry, not when bored. Also, chew your food more while eating.
  • Replace the fast food and unhealthy items in your refrigerator with low calorie items, even the snacks.
  • Drink more water in place of sugary and carbonated drinks.
  • Limit your television time.
  • Encourage the same practices in your children too.

About Intelligent Ageing

Intelligent Ageing is a client-focused, creative platform that employs preventive healthcare and functional medicine to offer obesity treatment in Delhi. With an aim to transform lives and empower people, the professionals here focus on the whole person and not just a set of symptoms. The doctors here empower their clients to make dietary and lifestyle changes using a system-oriented approach that involves factors such as natural therapies, emerging technologies, sound planning, inspiration and motivation.

It is the successful amalgam of all these features that make this platform, and Intelligent Ageing a leading obesity clinic in Delhi. Visiting this place, you are sure to find the necessary help and guidance that will help you overcome the effects of obesity or prevent them from occurring, in case you are at risk.

Add your comment

Your email address will not be published. Required fields are marked *

Full Name *
Email *
Mobile No. *
Your Comments


Also read


"Is it better to look good or to feel good"?  Intuitively, we know that both looking and feeling goo...

Breaking the Myths about Botox

Botox and aesthetic services have attracted consumers for a long time now. With the change in lifesty...


PRP stands for platelet-rich plasma and is that golden liquid found in your blood that’s full of gr...

A Guide To Your Right Facial

Facials have become a necessity for skincare, from being an indulgence. Under the right care and a sk...

How to Prevent and Get Rid of Blackheads

Blackheads are like those uninvited guests, who can visit you any day, and stay as long as they want....