A person needs to adapt a healthy lifestyle to prevent obesity. Obesity makes a person lethargic and therefore, you must stay active, get adequate sleep and follow a healthy lifestyle to prevent obesity. This also includes saying no to your personal preferences like eating junk food, drinking soft drinks, driving small distances etc.
Even though obesity prevention must start at childhood, it is never too late to start making healthy lifestyle choices for your own benefit. In this blog, we will discuss what obesity is and what are the top 6 foods to prevent obesity in an individual.
What is Obesity?
Obesity is generally defined as having too much body mass. In the US, more than 42% of adults and 19% of children and adolescents are suffering from obesity and these numbers keep on rising.
Obesity is typically caused due to several health factors such as poor diet, genetics, medical conditions, sedentary behaviors as well as many other factors. However, obesity may also be a result of environmental factors and lack of access to healthy and balanced food.
Obesity has become a major problem in the US, especially due to generation change and adaptation of unhealthy foods. A strong and healthy person is now categorized as fat-phobic and obesity is been encouraged in the name of self-love.
Obesity is usually self-treatable and self-diagnosable. One must follow a healthy lifestyle in order to stay away from diseases and live a happy and fit lifestyle.
6 Foods that Prevent Obesity
1. Eggs
Eggs are very nutrient-dense and are high in protein and fat. This helps you feel full. In a research conducted in 2020, their were 50 people with obesity. Researchers found that eating eggs and buttered toast for breakfast instead of cereal, milk, and orange juice increased their feelings of fullness for the next 4 hours.
Just like that, another study involving 48 adults found that those who ate a breakfast containing egg protein, as well as high fiber foods, had a greater feeling of fullness than those who ate low fiber cereal and milk.
2. Fish
Fish is filled with high quality protein, healthy fats, and other crucial nutrients. This combination keeps you feeling full and can help you to prevent obesity.
Additionally, fish and other sea foods supply a significant amount of iodine, which is necessary for maintaining thyroid function and metabolism in the body.
3. Leafy Vegetables
Leafy vegetables like spinach, kale and collard greens contain a lot of fiber and nutrients that helps people in staying satisfied and hydrated.
They contain thylakoids, which are plant compounds that increase the feeling of fullness and gives better appetite management.
4. Chicken Breast and Lean Meats
Skinless chicken breast and lean red meats contains protein and iron and have less saturated fat than other cuts of meat. These qualities make them a great option in supporting weight management.
Make sure to opt for healthier cooking methods, such as baking, roasting, grilling, or sauteing, whenever possible to keep away any negative health effects. Limit smoke and wiping away drippings during the process of cooking red meat, to prevent the formation of harmful compounds.
5. Avocados
Avocados are rich in heart-healthy fats and also contain a lot of water and fiber, which make them very filling.
They also help your body absorb important fat-soluble vitamins. Additionally, they contain many important nutrients, including potassium, which is important for managing blood pressure and promotes heart health.
Note – Avocados are calorie-dense. Therefore, being mindful of portions is the key to a successful weight-loss journey.
6. Greek Yogurt
Greek yogurt is a great option for managing weight. It has a good amount of protein per serving. Yogurt contain beneficial live and active probiotic cultures that helps in improving your gut function.
You must always consider buying full fat yogurt. Researches show that full fat dairy has a reduced chance of developing obesity and type-2 diabetes over time. Additionally, full fat dairy can help you feel fuller for longer.
Conclusion
Many foods are nutritious and delicious and supports you to reach and maintain a moderate weight. These are mainly whole foods like fish, lean meats, eggs, leafy vegetables, yogurt etc. Staying physically active and eating a healthy balanced diet can support you goal to attain a health lifestyle and prevent obesity.