Eat five a day: Focus on eating at least five to seven servings of whole fruits and vegetables every day. Fruits and vegetables constitute low-calorie foods. According to WHO, there is convincing evidence that eating fruits and vegetables decreases the risk of obesity. They contain higher amounts of nutrients and are associated with a lower risk for diabetes and insulin resistance. Their fiber content in particular helps you feel full of fewer calories, helping to prevent weight gain.
Avoid processed foods: Highly processed foods, like white bread and many boxed snack foods, are a common source of empty calories, which tend to add up quickly. A 2019 study found that subjects who were offered a highly processed diet consumed more calories and gained weight, while those offered a minimally processed diet ate less and lost weight.
Reduce sugar consumption: It is important to keep your intake of added sugars low. The American Heart Association recommends that the intake of added sugar not exceed six teaspoons daily for women and nine teaspoons daily for men. Major sources of added sugar to avoid include sugary beverages, including sodas and energy or sports drinks; grain desserts like pies, cookies, and cakes; fruit drinks (which are seldom 100% fruit juice); candy; and dairy desserts like ice cream
Table of Contents
Diet
Exercise
Relax
Sleep
Frequently Asked Questions
You may be concerned about preventing obesity because of creeping weight gain, a family history of obesity, a related medical condition, or even just an overall concern about staying healthy. Whatever your reason, the goal is a worthy one.
Preventing obesity helps you reduce your risk of a host of associated health issues, from heart disease to diabetes to some cancers and much more.
Like many chronic conditions, obesity is preventable with a healthy lifestyle—staying active, following a healthy diet, getting adequate sleep, and so on. The strategies for prevention are also those for treatment if you are already overweight or obese.
More and more research is being directed at obesity prevention. The disease is now a global health epidemic affecting more than 650 million people worldwide, according to the World Health Organization (WHO).1
Diet
Obesity can be prevented by following basic principles of healthy eating. Here are simple changes you can make to your eating habits that will help you lose weight and prevent obesity.
Eat five a day: Focus on eating at least five to seven servings of whole fruits and vegetables every day. Fruits and vegetables constitute low-calorie foods. According to WHO, there is convincing evidence that eating fruits and vegetables decreases the risk of obesity.2 They contain higher amounts of nutrients and are associated with a lower risk for diabetes and insulin resistance. Their fiber content in particular helps you feel full of fewer calories, helping to prevent weight gain.
Avoid processed foods: Highly processed foods, like white bread and many boxed snack foods, are a common source of empty calories, which tend to add up quickly. A 2019 study found that subjects who were offered a highly processed diet consumed more calories and gained weight, while those offered a minimally processed diet ate less and lost weight.3
Reduce sugar consumption: It is important to keep your intake of added sugars low. The American Heart Association recommends that the intake of added sugar not exceed six teaspoons daily for women and nine teaspoons daily for men.4 Major sources of added sugar to avoid include sugary beverages, including sodas and energy or sports drinks; grain desserts like pies, cookies, and cakes; fruit drinks (which are seldom 100% fruit juice); candy; and dairy desserts like ice cream.
Limit artificial sweeteners: Artificial sweeteners have been linked to obesity and diabetes. If you feel you must use a sweetener, opt for a small amount of honey, which is a natural alternative.
Skip saturated fats: A 2018 study shows that eating foods high in saturated fat contributes to obesity. Focus instead on sources of healthy fats (monounsaturated and polyunsaturated fats) like avocados, olive oil, and tree nuts. Even healthy fats are recommended to be limited to 20% to 35% of daily calories, and people with elevated cholesterol or vascular disease may need an even lower level.
Sip wisely: Drink more water and eliminate all sugared beverages from your diet. Make water your go-to beverage; unsweetened tea and coffee are fine, too. Avoid energy drinks and sports drinks, which not only contain an overwhelming amount of added sugar, but have been shown (in the case of the former) to pose potential dangers to the cardiovascular system.
Cook at home: Studies looking at the frequency of home meal preparation have found that both men and women who prepared meals at home were less likely to gain weight. They were also less likely to develop type 2 diabetes.
Try a plant-based diet: Eating a plant-based diet has been associated with greater overall health and much lower rates of obesity. To achieve this, fill your plate with whole vegetables and fruits at every meal. For snacks, eat small amounts (1.5 ounces or a small handful) of unsalted nuts such as almonds, cashews, walnuts, and pistachios—all associated with heart health. Go easy (or eliminate altogether) protein sources that are heavy in saturated fats, such as red meat and dairy.
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