Obesity is defined as abnormal or excessive fat accumulation that presents a risk to health. When a person’s excess body fat exceeds a certain level, they’re more at risk of developing serious health issues like heart disease, diabetes, and osteoarthritis, among others. Obesity can be determined through a person’s body mass index–a BMI of over 30 is considered obese. According to the World Population Review, global obesity has almost tripled since 1975, with about 13% of adults being obese and about 39% of adults being overweight. This Anti-Obesity Day, we’d like to share four simple rules to live by that can help prevent and fight obesity.
Early to bed and early to rise
Research shows that those who go to sleep early at night (between 8-10pm) as less at risk of developing obesity than those who opt for a later bedtime. Even those that go to bed late but get plenty of hours rest are still at a disadvantage to those that sleep earlier and rise earlier.
Get quality sleep
Many studies have proven that nightly sleep under 7 hours can be linked to increased weight gain. There are a number of reasons for this. Inadequate sleep creates higher levels of the hunger hormone ghrelin and higher levels of leptin, the hormone that tells our bodies when we are full after eating. Combined, these create a hormone imbalance that promotes overeating and weight gain. Sleep deprivation also leads to poor food choices which is a major cause of obesity.
Eat earlier and mindfully
Doing the majority of eating earlier in the day promotes weight management more than taking in the same number of calories in the latter part of the day. Why? Because our hormones change throughout the day, meaning our bodies process food differently. So, try to eat more calorific meals earlier in the day. Also, don’t eat when distracted – this is often mindless eating that doesn’t satisfy, but still has a massive impact on calorie intake and health in general.
Make exercise part of your routine Getting physical active for at least 150 minutes every week can help prevent obesity. Aim for moderate or intensive cardio. Experts say even those genetically susceptible to obesity benefit from being physically active. Remember, if you are overweight, always consult your physician before embarking on an aggressive exercise regime.