Reducing Your Risk of Obesity
You can generally prevent ]]>obesity]]> by eating a healthful diet and exercising regularly, although genetic factors sometimes play a role in obesity.
Eat a Healthy Diet
Recommendations for a healthy diet change periodically as research evolves—and fads come and go. Current dietary recommendations are based on the food pyramid developed by the US Department of Agriculture.
Consult your doctor or a dietitian about an appropriate number of calories for you to eat each day. Ask for a diet or guidelines that will help you maintain a healthy weight or lose weight if necessary.
If you have special dietary needs because of a medical condition, consult with your doctor. Ask for a referral to a registered dietitian for more personalized help.
Exercise burns calories, takes your mind off eating, and helps prevent a number of medical conditions. It also increases your metabolic rate long after you’re done exercising, which helps you to burn more calories throughout the day, even when you are at rest.
Regardless of your weight and health status, there is an exercise program that will work for you. Talk to your doctor or a qualified exercise professional about working physical activity into your daily life. This may include walking more on your errands, going to the gym, or taking up activities such as biking, swimming, golf, or tennis. You don’t have to be an athlete to stay in shape. If you are not used to exercise, aim for a moderate intensity of physical activity, but do it regularly.
Consider counseling or behavior therapy if you feel that stress or emotions are playing a role in your eating habits. Obesity is often associated with unhelpful thought patterns related to your social image and frustration with attempts to lose weight. Often these thoughts can be a barrier to success. Consider counseling if you think such attitudes stand in your way.
Behavior therapy may help you understand:
- When you tend to overeat
- Why you tend to overeat
- How to combat overeating tendencies
Sleep is Important Also, Especially in Children
Encourage Your Child to Get Plenty of Sleep
Sleep is very important for good health. Studies have found that shorter sleep duration in children has been associated with increased risk for obesity. Ten year olds should be getting at least nine hours of sleep every night, and five year olds should be getting at least 11 hours of sleep. On weekends and holidays, many children and teens want to sleep late to make up for their lack of sleep during the school week. Studies have found that this ]]>extra sleep]]> may reduce your child's risk of being overweight or obese.
American Dietetic Association website. Available at: http://www.eatright.org .
Beers MH, Berkow R. The Merck Manual of Diagnosis and Therapy . 17th ed. Whitehouse Station, NJ: Merck & Co; 1999.
Department of Health and Human Services. Dietary Guidelines for Americans. Washington, DC: Department of Health and Human Services.; 2005.
National Heart, Lung, and Blood Institute. National Institutes of Health website. Available at: http://www.nhlbi.nih.gov/ .
Obesity in children and adolescents. EBSCO DynaMed website. Available at: http://dynaweb.ebscohost.com . Updated December 8, 2009. Accessed December 14, 2009.
Public Health Service. Physical Activity and Health: A Report of the Surgeon General. Washington, DC: President's Council on Physical Fitness and Sports; 1999.
12/14/2009 DynaMed's Systematic Literature Surveillance DynaMed's Systematic Literature Surveillance : Wing YK, Li SX, Li AM, Zhang J, Kong AP. The effect of weekend and holiday sleep compensation on childhood overweight and obesity. Pediatrics. 2009;124(5):e994-e1000.
Last reviewed July 2010 by ]]>Marcin Chwistek, MD]]>
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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