Excessive body weight leads to a condition called obesity, a health problem that is beginning to affect more and more people. It is most commonly caused by excessive consumption of calories and lack of physical activity. According to a study, over two billion adults and children around the world suffer from obesity.
An adult who has a BMI (body mass index) between 25 and 29.9 is considered overweight and an adult who has a BMI of 30 or greater is considered obese. However, there are several natural methods of preventing this condition, that have proven effective. Here’s what you need to do to prevent weight gain:
Add proteins to your diet
When it comes to weight loss, the protein is considered the queen of nutrients. The body burns calories during the digestion process and metabolizes the assimilated proteins from the consumed foods. So a high-protein diet can increase your metabolism rate by up to 80-100 calories per day, and prevent over-feeding. Even by having protein-rich breakfasts, consuming foods such as eggs, milk, peanut butter, etc., you could see some positive results.
Reduce the amount of sugar you consume
Excessive sugar consumption is also associated with other conditions such as type 2 diabetes, cancer and cardiovascular disease. Refined sugar is added to various processed foods, so it is possible that you might consume more sugar than you think, without realizing it. Avoid eating cakes, biscuits, cereals, or lots of sweets everyday.
Eat whole foods
The best way to prevent obesity is to include whole foods in your daily diet. By doing so, you will remove most of the added sugar, processed foods and fat. Whole foods such as fruits and vegetables, dairy products such as milk, plain yoghurt, eggs and cheese should be part of your diet, as they provide the body with the necessary amount of essential nutrients.
Drink more water
Water consumption can successfully prevent obesity. Water helps increase the number of calories that our body burns. Drinking water before eating also leads to low calorie consumption, especially for middle-aged people. Furthermore, water helps remove toxins from the body and reduces bloating.
Consume more fiber
Foods rich in fiber may favor weight loss. How? Foods containing water-soluble fibers can be particularly useful because this type of fiber can increase the feeling of satiety. The best sources of fiber are: whole grains, broccoli, berries, apples, pears and oranges, walnuts and seeds.
Limit the consumption of refined carbohydrates
Refined carbohydrates are carbohydrates that remove beneficial fibers and nutrients from the body. These include frozen meat, frozen fruits, butter, pastries, pasta, breakfast cereals, etc. These refined carbohydrates are easily digested, which can increase the risk of overeating, leading to obesity.
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