About every 1 in 3 adults (30.7%), 1 in 3 men (34.1%) and 1 in 4 women (27.5%) are living overweight. Weight gain increased the chances of diabetes, obesity, and loss of muscle definition. Some health risks of weight gain…
- Type 2 diabetes
- High blood pressure
- Heart disease
- Stroke
- Sleep apnea
- Metabolic syndrome
- Fatty liver diseases
- Osteoarthritis
- Gallbladder diseases
- Cancers
- Kidney disease
- Pregnancy problems
Some small steps you can make to prevent weight gain today.
Prevent weight gain: Get off the bus before one stop and walk
If you get off the bus before one stop and walk, You will burn up to 60 calories. If you do the same, time back home you burn up to 120 calories. If you walk 30 minutes per day, you will keep your good health and helps you.
- Lose Weight
- improve mood
- Burnings calories
- Reduce the risk of chronic diseases
- Help you live longer
- boosts brainpower
- Reduce joint pain
- Improve sleep
Prevent weight gain: Skip the chips
Chips have very high in calories. You should avoid potato chips because some studies found that potato chips help to get more unwanted weight gain than other foods. According to the 2020 Statista report, 85% of American people eat potato chips. Chips help to increase many diseases.
- High blood pressure
- Stroke
- Heart failure
- Coronary heart disease
- kidney disease
Prevent weight gain: Reduce unhealthily and healthy drink
For every drink, you intake 145 calories. So you should reduce them to prevent weight gain. Every drink contains added sugar, so added sugar promotes weight gain. Added sugar increases blood sugar levels that move to type 2 diabetes.
Some unhealthily and healthy drinks you should reduce to prevent weight gain.
- Milk
- Frozen coffee
- Processed juices
- Shakes
- Soft drinks
- Sweet buttermilk
- Energy drinks
Prevent weight gain: Reduce oil while cooking
One tablespoon of oil contains over 100 calories. So you should reduce one tablespoon of oil while cooking for reducing extra calories. By reducing cooking oil you can not only prevent weight gain but also reduce the risk of diseases. like
- Heart attack
- stroke
- ovarian cancer
- diabetes
- hypertension
- unhealthy weight gain
- joint pain
Prevent weight gain: Reduce intake of sweets and chocolates
If you don’t eat only half a KitKat, You can avoid about 102 calories intake per day. Sweetened foods and chocolates can lead to weight gain. Because sweet and chocolates remain added sugar. 81.7 percent of adults like to eat chocolates the result over 650 million adults are obese.
Sweets and chocolates help to increase many diseases.
- acne
- obesity
- high blood pressure
- coronary artery disease
- diabetes
Maintenance balanced meals
Most people fill half their plates with protein as a result they can’t prevent weight gain. If you are serious about preventing weight gain, you should fill half plates with vegetables. If you take half a plate of vegetables, you can prevent taking 100-150 calories per meal. You should eat every 4 hours with fruits and veggies.
Benefits of balanced meals
- live longer
- Keeps healthy teeth, skin, and eyes
- Improve muscles
- Boosts immunity
- Strengthens bones
- Reduce the risk of heart disease
- Reduce the risk of type 2 diabetes
Go to bed early
Poor sleep helps to increase cortisol levels and hunger hormones that help to increase weight gain. You should deep sleep 7 to 8 hours per night. Good sleep helps you lowers blood pressure. A study reported Over 75 million suffer from high blood pressure in American adults.
Benefits of Go to bed early
- Improves memory power
- Controls weight gain
- Feel happier
- More energy
- Improve Immune System
Resources:
https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity
https://www.healthline.com/nutrition/13-ways-sugary-soda-is-bad-for-you
