6 Easy Ways To Pevent Obesity – Obesity can attack anyone indiscriminately. This overweight condition is known to increase the risk of many life-threatening chronic diseases. To avoid obesity while reducing the risk of chronic diseases, your eating habits must be improved. What are the eating habits that need to be regulated to prevent obesity? Come, see the following review.
Set eating habits to prevent obesity
Obesity (obesity) is caused by a combination of genetics and bad eating habits. Of these three factors, most people tend to have unhealthy eating habits. Most people do not know that the eating habits they adopt are not healthy. While the rest know their eating habits are not good, but just ignore it. Eating habits are closely related to weight scales.
If poor eating habits are not eliminated, weight gain goes out of control, obesity can strike, and eventually invite diabetes, heart disease, and metabolic syndrome. Of course, you do not want obesity complications to occur, right?
So, from now on, adjust your eating habits to be healthier to prevent obesity and obesity. The following healthy eating habits and you must apply.
1. Choose healthier foods
Choosing healthy foods is the most basic eating habits to prevent weight gain and obesity. Healthy food in question, namely the nutritional content is far more and how to process it is also healthy.
Well, examples of healthy foods that you can enjoy are vegetables, fruit, nuts, seeds, fish, eggs, and lean chicken and beef. Then, how to process it must also be considered. For example, cooking with just a little oil, not boiling vegetables for too long, and choosing fresh food than those that have been packaged or processed.
2. Eat enough
Healthy eating habits to prevent obesity next is to pay attention to food portions. Large portions of food often cause calories not being used optimally.
Excess calories will be a heap of body fat, make weight gain, and increase the risk of obesity. For this reason, you should not eat large portions if not balanced with appropriate activities.
3. Can snacking, but the portion and choice of food is considered
Eating habits to prevent obesity that you must apply next is to eat on time. Not when you are very hungry or when your stomach is still full. If you feel hungry but have not yet entered lunch or dinner, you can snack.
Eating snacks can delay hunger and replenish energy in the body. It’s just that snacks should not be eaten in large portions. Similarly, those containing high sugar or salt.
Snack foods should be chosen carefully so as not to make your calories exceed the recommended limits. Healthy snacks that can make you full longer include soy snacks.
Research published in the Journal of Nutrition in 2015 shows that eating soy as a snack can control your appetite. Not only that, but soy snacking can also improve mood and cognitive function of the brain.
4. Don’t sleep after eating
Sleeping after eating not only causes digestive problems but also causes weight gain. This happens because the calories are not used optimally and form a pile of fat in the body. After eating, do activities other than sleep for at least 3 hours.
Drowsiness after a meal is often caused by eating too much and makes you full. To avoid this, you should pay attention to food portions.
5. Eat slowly while focusing
Healthy eating habits to prevent obesity also includes how you eat. To be more enjoyable, you certainly need to focus on the food that has been served and eat calmly.
That way, you can chew food better and know when it’s time to stop eating. Avoid all activities that interfere with concentration when eating. For example watching television, checking social media, or chatting.
6. Eat on time
What makes you eat more than usual? Of course, the answer is a high appetite. This is very common if you often skip breakfast or delay eating.
If you do not want excessive food intake and cause weight gain, eat according to the time. Take time to fill an empty stomach with breakfast. Then, get rid of work or other activities at lunchtime.