How to prevent Obesity/ Obesity prevention/ Obesity preventing factors

How to Prevent / Obesity prevention/ Obesity preventing factorsObesity

How to prevent Obesity/ obesity prevention/ Obesity preventing factors: Weight control is widely defined as approaches to maintain weight within the healthy range of the body mass index of 18.5-24.9 kg/m2 through adulthood. It should also include prevention of weight gain of more than 5kg in all people. those who are already overweight a reduction of 5-10% of body weight is recommended as an initial goal.

Obesity prevention

Dietary Modification:

NIH recommendation promotes calorie deficit that results in a loss of about 200-500 gm/week for the person with BMI of 27-35 and 500-1kg/week for those with BMI greater than 35.

According to ADA (2007), thus rate of loss continue for 6th months leading to a reduction of 10 % body weight

Restricted energy diets:

American Obesity Association ( 2001) described a balance restricted energy diet is the most widely prescribed method of weight reduction. Balance restricted energy diet composed of –

  1. The diet should be nutritionally adequate except for energy mobilized to meet daily energy needs.
  2. A calorie deficit 500-1000 kcal is less then RDA usually meets this goal.
  3. The low-calorie diet should be individualized for carbohydrate 50-52 % of total calorie, protein 15-25 % of total calorie and fat should not excessed 30% of total calorie.

Lifestyle modification:

This is an important part of weight reducing programme consisting strategies-

To achieve short-term goals – Increase the number of walking on weekends

Self-monitoring – Daily records of place and time of food intake

Community-based intervention programme:

New approaches to assessing the effectiveness of ‘real world’ obesity prevention intervention are being developed. Several community-based interventions aimed at preventing obesity.

Micro and Macro environmental operation:

Surnburn et. al (1999) introduced the concept of the obesogenicity of modern environments, with the influence promoting the development of obesity operating on micro and macro environmental levels, and having physical, economic, political and social-cultural aspects.

  • Micro-environment:-

    eliments in the micro environment that influence physical activity and food intake include setting where people live, work and study, community facilities, food retailers and outlets; recreational facilitiy, type of neighbourhood and access to local primary health care.

  • Macro-environment:

    At the macro environment factors affecting dietary intake and physical activity include food production, marketing and distribution, urban and rural development, transport system and health system.

Stress Management:

Stress is a major reason for over eating and relapse. Patient can reduce stress by following method-

  1. Meditation:

    Repetition of a sound, words, phrase, prayer etc.

  2. Music Therapy:

    Designer music decreases cortisol, epinephrine and nor epinephrine.

  3. Aroma Therapy:

    Aroma of oils extracted from plants applied via massage, both hot and cold compress, inhalation are helpful. Lavender, citronella, sandalwood, eucalyptus are very helpful for this. Beside these yoga, touch and massage therapy, humor, deep muscle relaxation, diaphramatic breathing help for stress management.


Due to the large size of leg muscles, walking, running and cycling are the most effective means of exercise to reduce body fat. Exercise affects macronutrient balance.


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