Carrying excess body weight can increase your risk of developing or worsening an existing medical condition like diabetes, heart disease, certain cancers, osteoarthritis and sleep apnea.
Who Should Prevent Obesity?
Healthy weight, overweight and obese individuals can all benefit from using obesity prevention strategies.
If you are at a healthy weight, you can prevent weight gain by continuing your healthy habits and adopting new healthy habits.
If you are overweight or obese, preventing further weight gain is the first part of treatment, and you can do so by making healthy changes.
Strategies to Prevent Weight Gain
To prevent weight gain:
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Assess Your Behavior and Environment
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Adopt Healthy Habits
Assessing Your Behavior and Environment
The amount and types of foods you eat, and your physical activity habits are important factors in controlling weight. The environment in which you live may also contribute or cue you to adopt poor eating or exercise habits. This is especially true in today's society, which is dominated by speed and convenience. For example, escalators, elevators and remote-control appliances make us less physically active. Also, greater availability of foods that are high in calories, fat and added sugars, and larger portion sizes promote unhealthy eating behaviors.
The National Heart, Lung and Blood Institute (NHLBI) has the following tools to help you learn about your behaviors and environment:
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Daily Food and Activity Diary
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Shopping Guide
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Recipes
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Sample Reduced-Calorie Menus
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Menu Planner
For more information on how physical inactivity and unhealthy eating contribute to obesity, read the Center for Disease Control's, Physical Activity and Good Nutrition: Essential Elements to Prevent Chronic Diseases and Obesity.
Adopting Healthy Habits
Reputable organizations, government agencies and independent researchers agree on the importance of adopting healthy habits to prevent obesity.
The Partnership for Healthy Weight Management is a coalition of organizations, including the American Obesity Association, whose mission is to promote sound guidance on strategies for achieving and maintaining a healthy weight. According to the Partnership:
" Effective weight management involves behavior modification which is a lifelong commitment and includes at least two components:
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Healthful eating in accordance with the Dietary Guidelines for Americans, emphasizing a reduction in total calories, a lowered fat consumption, and an increase in vegetables, fruits and whole grains.
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Increased frequent and regular physical activity of at least moderate intensity."
The U.S. Surgeon General recommends a prescription for health that includes:
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Moderate physical activity on most days of the week of at least 30 minutes per day for adults and 60 minutes per day for children.
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Eating at least 5 servings of fruits and vegetables a day, and reasonable portion sizes at home, in schools, at worksites, and in communities.
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Read more about the Surgeon General and the Call To Action To Prevent and Decrease Overweight and Obesity.
The National Heart, Lung and Blood Institute offers many tips on adopting healthy habits including:
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Guide to Physical Activity
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Guide to Behavior Change
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Healthy Eating Tip Sheets
