World Obesity Day 2023: 8 Lifestyle Changes to Control Weight Gain

World Obesity Day is observed every year on 4th March with an aim to raise awareness about the increasing prevalence of obesity and the health risks associated with it. A large population around the world suffers from obesity or excessive weight, and more people are falling prey to it due to sedentary lifestyles.

A sedentary lifestyle, excessive consumption of junk food and very little exercise are some of the main causes of obesity.

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Being overweight or obese can also be the result of chronic health conditions including diabetes, high blood pressure and heart disease. Fortunately, obesity can be avoided without medical help. Certain lifestyle changes can go a long way in reducing the risk of obesity and its associated health risks.

Here are some simple steps you can take to prevent and manage obesity:

1. eat a healthy, balanced diet
   A healthy and balanced diet rich in fruits, vegetables, whole grains and lean proteins can help prevent obesity. It’s important to limit your consumption of processed and high-fat foods, as well as sugary drinks and snacks.
2. avoid processed foods
   Packaged food or processed food items can lead to obesity. Decrease your reliance on processed foods, items such as chips and white bread.
3. Exercise regularly
   Regular exercise is essential to keep weight under control and avoid obesity. Try to get at least 30 minutes of moderate-intensity exercise daily. Even brisk walking or cycling can help in shedding a few kilos.
4. Enough Sleep
   The risk of obesity is linked to lack of sleep. Take at least 7-8 hours of sleep daily.
5. manage stress
   Stress can lead to overeating and weight gain. Consider engaging in stress-relieving exercises such as yoga, meditation, or deep breathing.
6. stay hydrated
   Drinking plenty of water can help control your appetite and prevent you from overeating. Try to drink at least 8 glasses of water daily.
7. practice portion control
   Eating too much can result in overeating and weight gain. Be mindful of portion size. Instead of overeating, you can consume small portions of food at regular intervals.
8. home cooking
   When you cook at home, you can control the ingredients and portion sizes of your meals. With this, you can avoid overeating and gaining weight.

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