OBESITY PREVENTION METHODS
Background

Majority of us are getting fatter; we're putting on the pounds at a rapid rate. More than 60% of American adults
are overweight.

People who are overweight or obese are more likely to develop cardiovascular diseases, diabetes, gallbladder
diseases and joint problems. Carrying extra weight implies carrying extra risks for certain types of cancers
including endometrial, breast, prostate and colon cancers.

According to most experts' suggestions, if we can make smart choices about our diet and beengaged in physical
activities, we can have better chance to lose weight, or even prevent obesity.
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Overweight

Overweight refers to an excess of body weight, but not necessarily body fat. Obesity means an excessively high
proportion of body fat. Our doctors use BMI (body mass index) to determine if we are overweight or obese. In
general, men with a waist of more than 40 inches around and women with a waist of 35 inches or more are at risk
for health problems.
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Nightly Snacking

Dr Fred Turek and research fellows at Northwestern University reported that irregular eating habits caused
certain groups of people to be overweight: shift workers awake and eating at night; people who skip breakfast;
and people with night-eating syndrome, who get a large percentage of their daily caloric intake after the dinner
hour and regularly wake up and go foraging in the middle of the night. [11]
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Skipping Breakfast

No, we'll feel very hungry by the end of the day, we eat much more at dinner and intake more excessive calories.
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How to lose weight - obesity prevention methods

1. Weight-control behaviors
Most people achieve obesity prevention successfully by  adopting weight-control behaviors. The weight-control
behaviors include eating a low-calorie, low-fat diets, engagement in physical activities.

2. Set a realistic goal and monitoring
We should monitor our daily calorie intake and set a realistic goals. If we really lose 5 lbs in a day by taking
certain weight-loss medicines or supplements, we'll gain back these 5 lbs back easily. A weight loss of 0.5 to 2 lbs
a week is usually safe and appropriate. We should achieve this goal by decreasing the calories intake or/and
increasing the calories used.

3. Action for obesity prevention

3.1. Selection of foods
Remember reducing dietary fat alone without reducing calories will not lead to weight loss. Keep our intake of
saturated fat, trans fat (from fried vegetable oils), and cholesterol as low as possible. These will increase our LDL
and lower our HDL. Cut the amount of crackers, cookies, candies, snack foods, fried and baked foods. Limit our
use of beverages, most are high in added sugars.

3.2. Small portions
We should have a balanced meals. We still can eat pork chops and steaks. BUT, we need to keep the portions
small.

3.3. Food label
We can use the information to count the calorie intake. Cut the amount of calorie intake gradually. You may want
to review this article:
glycemic index.

3.4. Physical Activity - Exercise
Physical activity decreases the risk of dying form coronary heart disease and reduces the risks of diabetes,
hypertension, and certain cancers. Definitely, this will burn the calorie and speed up the weight loss.

3.5. Dieting
If your do-it-yourself obesity prevention fails, you must discuss with your doctor to develop a diet plan. One
popular and effective diet plan is
South Beach Diet.

3.6. Supplements
Some supplements or OTC products help weight loss or obesity prevention, but most of them also come with side
effects. One must discuss with his or her medical doctor before using supplements or OTC products for weight
control or obesity prevention. Here is a list of relevant articles for readers to review:

Brown Seaweed, Acai Juice, CLA, Gymnema, Guar gum, Lecithin, Pyruvate, Chitosan, Green Tea, Damiana

South Beach Diet, Glycemic Index, Loss weight fast   
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Reference

[11] Eating When You Should be Asleep (and 3 Other Weight-Loss Saboteurs) U.S. News & World Report
September 3, 2009
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This article outline the general methods for a healthy person to loss a few pounds in a month. For obesity
treatment, one must consult with their medical officers.
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