How To Prevent And Manage Obesity


Preventive measures of obesity include cutting short on your soda consumption, doing regular exercises, having quality sleep, and avoiding unnecessary stress while having a healthy diet.


Despite the prevalence of obesity, it is not always easy to define the condition. A medical definition of obesity varies based on the source. The Centers for Disease Control and Prevention define obesity as excess body weight. Being obese increases your risk of developing various health problems, including heart disease, diabetes, and cancer. Obesity can also precursor many serious conditions, including premature death.

Today, many people feel embarrassed about their weight, but these conditions can have serious consequences for the physical and mental health of those suffering from them. There are many reasons why obesity is a problem, and we need to know more about them before we can begin to solve it.

In this article today, we’ll take you through some stages of how you can take care of your body by shedding off excess fat from the system. Before that, let’s get to know the symptoms of obesity. So, leaving no stone unturned, let’s get straight into it.

What Are The Symptoms Of Obesity?

The symptoms of obesity don’t just revolve around excessive fat. Symptoms like shortness of breath, and skin problems, amongst others, can affect someone with the condition. Below are some of the notable symptoms associated with obesity.

Trouble Sleeping

The prevalence of difficulty sleeping has increased among obese people. The problem is compounded by a link between obesity and poor sleep quality. Severe obesity increases the risk of developing OSA, an airway disorder resulting in snoring or a short interruption of breathing. Not only is OSA uncomfortable, but it can also lead to a lowered appetite and decreased drive to be physically active. Furthermore, sleep problems have been associated with an increased risk of developing serious health conditions.

Excessive Body Weight

Obesity affects the quality of life for many people and can cause a host of physical and psychological problems. Generally, excessive body weight results from eating more calories than you burn, and this excess is stored as fat. In modern life, we often eat cheap, high-calorie food and spend most of our time sitting down. This combination of factors leads to obesity and many health conditions.


Obese people are more likely to develop gallstones than people who are not overweight. Many health conditions, including diabetes, heart disease, and hypertension, can be traced to excessive body weight. But while there’s some evidence linking excessive weight to gallstones, it’s not enough to simply blame obesity. Gallstones can also be caused by excessive cholesterol in the diet.

Sleep Apnea

Obesity is a known risk factor for sleep apnea. Excess body weight causes the upper airway to collapse, resulting in increased intrathoracic pressure. As a result, people with excessive chest and neck fat have an increased risk of sleep apnea. Adding 10 percent of body weight to the person’s total weight increases their apnea risk by six times.

Other common symptoms of obesity in adults include;

  • Unnecessary fatigue
  • Excessive sweating
  • Pain, especially at the joints and back
  • Depression and other psychological problems.

Aside from adults, children are also affected by this condition. According to World Health Organization, in 2016, over 340 million children and teenagers between the ages of 5 and 19 were obese. Common symptoms of obesity in children include;

  • Shortness of breath
  • Sleep apnea
  • Constipation
  • Depression
  • Orthopaedic issues
  • Emergence of stretch marks on hips and back
  • Low self-esteem.

How Can I Prevent Obesity?

There’s a saying, “Preventing is better than cure”, and this is the best way to escape obesity. Preventing it is the best medicine – but what exactly should you do to always be on guard? Just like how you care for the brain, preventing obesity also boils down to having a healthy lifestyle and always adhering to it.

Obesity, at times, isn’t just acquired based on bad feeding habits, or any other factor, as there are also genetic components of it. Sometimes it might be transferred through genes from your family member to you.

With all being said, let’s have a rundown on the 5 proven ways to prevent this condition.

1.      Stop Drinking Soda

Did you know that just one 12-ounce can of soda contains over 140 calories? That’s 7 grams of sugar – and far more than the daily recommended sugar intake for a man or woman. Reducing your soda intake will reduce your risk of obesity and metabolic issues that can make it hard to lose weight.

One way to reduce your soda consumption is to replace it with sparkling water. Sparkling water can give you that fizzy feeling without sodas’ calories and sugar. Also, remember that if you’re craving a soda, you may be hungry. Instead of reaching for the soda, eat regular healthy meals or snacks. Stick to high-fibre and protein foods instead of sodas to increase your satiety. These foods will also keep you fuller for longer, which is important for weight loss.

While the obesity epidemic is increasing in the U.S., Americans will continue to order McDonald’s and giant Coca-Colas despite the obvious health risks. Obesity leads to heart disease and diabetes and has been linked to many chronic disorders. In fact, soda is one of the main contributors to obesity. And as we all know, soda contributes to many diseases, from heart disease to cancer.

2.      Regular Exercise

Moderate exercise is the best way to lose weight. A half-hour walk is enough to burn around 150 calories. Also, higher-intensity exercises can increase your heart rate. Walking briskly, hiking or running are all good ways to stay fit. For more benefits, increase the amount of time you spend in vigorous exercise. Aim for a minimum of 150 minutes of physical activity per day, at least three times per week. Choose any form of physical activity you enjoy, but include aerobic and strength-training activities.

In addition to reducing waste and total body fat, it also prevents abdominal obesity. Moreover, exercising regularly builds muscle mass, which increases energy expenditure throughout the day and makes it easier to control weight. Finally, it helps combat depression and anxiety. The feeling of good, confident, and content will encourage people to continue their workout regimes.

3.      Always Eat a Healthy Diet.

Eating a healthy diet is a critical part of fighting obesity. It helps limit the number of calories you consume and increases your fruit and vegetable intake. You should also aim for a daily allowance of five portions of fruits and vegetables. Also, you should include a small number of nuts and low-fat dairy products in your diet. Eating healthy is also important for preventing mindless eating and avoiding the temptation to reach for high-calorie, high-fat foods.

4.      Avoid Unnecessary Stress

Reducing stress helps control the hormone cortisol levels, which is responsible for triggering the body’s response to stressful situations. High cortisol levels in the body lead to an overload of glucose in the blood. This excess glucose can contribute to obesity. It is not surprising that the person suffering from high-stress levels may crave foods high in calories and low in vitamins. These foods block brain activities associated with the processing of stress, and they counteract the effects of stress. High levels of stress may lead to various other problems, including a lack of sleep and reduced motivation for exercise. Even if a person’s lifestyle is generally healthy, increased stress can lead to weight gain. Therefore, reducing stress is vital if one wishes to lose weight and maintain a healthy lifestyle.

Also, chronic stress may prevent weight loss by increasing the level of stress hormones. These hormones increase abdominal fat and slow metabolism, creating a vicious cycle. To break the cycle, one must adopt a dual-pronged approach to reduce stress. By engaging in regular exercise and meditation, the person can reduce their stress levels and lose excess belly fat. And reducing stress levels is one of the most effective methods to reduce weight.

5.      Always Have Quality Sleep

Lack of sleep can affect metabolic processes, reducing energy levels and the ability to perform physical activity. Increasing sleep duration could be an important part of a weight-loss plan. Studies have shown that people who sleep for at least eight hours a day to reduce calorie intake by almost two-thirds.

A study conducted in Australia found that extending sleep time for obese adults reduced total energy expenditure by 28%. Participants who slept for at least eight hours a day had a lower body weight than those who didn’t. It’s important to note that the study did not control for co-sleeping between parents and children. This is likely because the authors couldn’t ensure that the sleep pattern of the children in the study would lead to weight gain.

In Summary

There are several possible contributing factors to obesity. The fact that the two biggest ones—diet and activity—are ones you can easily influence gives you an edge over it. A healthy lifestyle that incorporates exercise and eating a healthy diet presents many health benefits.

If you already are overweight or have obesity, the above strategies can help you lose weight. Though it might pose stressful at times, it’s worth the effort as nothing good comes easy. So, what are the factors you think has been contributing to your obese figure? Why not let us know today in the comment section?