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