Today, obesity is a public health problem. The increase in a sedentary lifestyle and poor eating habits leads to this chronic disease that can cause diabetes, heart disease, cancer and premature death. The good news is that there is prevention and treatment. Discover 7 recommendations to fight obesity and practical ways to implement them.
1. Follow a balanced diet
The best way to guarantee a balanced diet is to seek the accompaniment of a nutritionist. This way, you’ll get the right advice for your case and the results you desire. Making dramatic changes to your diet without professional supervision can put your health at risk.
However, there are some general recommendations you can follow: reduce portions and eat only enough to make you feel full. Avoid sugar and harmful fats and choose healthy fats, like olive oil, oleaginous fruits and avocado. Vegetables should always be included in main meals and fruit in daily snacks. Protein-rich foods will help make you feel fuller.
2. Practise regular physical activity
The World Health Organization recommends 300 minutes of light to moderate activity per week, and 150 minutes of intense activity. What exactly does this mean? Although any activity – like walking, gardening or housecleaning – is good to keep the body active, it’s important to make time in your schedule for more specialised exercises, such as muscle training or aerobic activities.
One of the most popular ways to achieve this goal is to go to the gym or have training sessions with a Personal Trainer. Remember that even after losing the desired weight, exercise is essential to keep the weight off in the long term.
3. Stay hydrated
Hydration plays a key role in weight management and promoting healthy habits, and is an important strategy to prevent obesity. Choosing water or unsweetened teas instead of sugary drinks can substantially reduce your daily calorie intake. Furthermore, drinking water before meals can help control your appetite. In addition, water can increase your metabolic rate, which means that your body burns more calories after drinking water, helping make your metabolism more efficient.
If you have difficulty increasing your daily water intake, keep a reusable water bottle with you during the day. Easy access to water helps encourage regular drinking. You can also use apps or notifications on your mobile phone to remind you to drink water. If water’s lack of flavour discourages you, add slices of fruit or herbs for flavouring, like lemon, orange, strawberry or mint. Unsweetened teas also help increase water intake.
4. Keep a regular sleep routine
Keeping a regular sleep routine is vital to manage weight and prevent obesity. Various studies show that adequate sleep quality and duration are linked to balanced hormones, appetite and metabolism. Therefore, a good night sleep is an essential part of any weight loss program.
Establish a consistent schedule and try to fall asleep and wake up at the same time every day, even on weekends, to regulate your body’s biological clock. Create a sleep-friendly environment, keeping your room dark, quiet and cool, avoiding electronic stimuli like smartphones and tablets for one hour before going to bed.
In addition, avoid caffeine intake in the hours before sleep, and opt for light dinners. Practise exercise to enable deeper sleep at night, but not close to bedtime. If you need to take naps, don’t take them too late and limit them to 20-30 minutes. However, if you have persistent trouble falling asleep, such as insomnia or sleep apnoea, you should consult your physician.
5. Manage stress adequately
Chronic stress can lead to a bigger appetite, unhealthy food choices and weight gain. Some selfcare strategies should be implemented, such a regular physical exercise. This not only helps weight loss, but also releases hormones associated with wellbeing, which helps improve your mood and reduce anxiety.
Furthermore, practises like meditation, relaxation, yoga and mindfulness have been linked to stress reduction, as they help calm the mind, reduce muscle tension and improve stress response. Dedicate time to activities that relax or refresh you, such as reading, listening to music, practising a hobby or spending time in nature. Make selfcare a priority, keeping a balanced schedule with healthy boundaries.
Nevertheless, if stress has major impact on your life, seek professional help. Counselling or therapy are essential to help find tools and strategies to deal with stress more effectively.
6. Seek social support
Social support is a valuable strategy to fight obesity, as it can provide the emotional and practical support you need to make lifestyle changes. Share your weight loss goals with family and friends, not just to make them more tangible, but also to involve the people around you. For example, you can include other people in physical activities to make exercise more fun and create an environment of mutual support.
In addition, join local exercise groups or a gym to find more opportunities to socialise with people who share the same goals, and be part of a more encouraging and motivating environment.
7. Consult a health professional
Before beginning any obesity prevention strategy, seek the advice of a health professional. Firstly, schedule an appointment with a General and Family Medicine Practitioner for a comprehensive health assessment and to confirm if there is a clinical cause for obesity. Based on your current condition, the physician can help you set realistic and safe weight loss goals in line with your health and wellbeing.
Next, seek nutritional counselling to receive specific advice on your diet and ensure the necessary nutrient intake during your weight loss program. A nutritionist is essential to create a regimen that meets your routine, needs and personal preferences.
It is also important to follow a training plan, exercises or gym classes that are properly supervised by a Personal Trainer. A certain exercise may be effective for one person, but not for another. A professional will develop a plan and strategies adapted to your needs, goals and physical fitness level, which can evolve as you progress. Furthermore, this supervision also guarantees that you perform the movements safely and effectively to avoid injuries. This support also provides a constant source of motivation and responsibility.
Joaquim Chaves Health, advanced obesity treatment
In addition to these 7 recommendations to prevent weight gain and obesity, surgical treatment may be necessary, especially when the disease is most severe and associated with other pathologies. Diabetes, hepatic steatosis (fatty liver disease), hypertension, sleep apnoea, dyslipidaemia or orthopaedic problems should be taken into account in this decision. The specialist may recommend one of two options: Obesity Surgery or Apollo Method Surgery.
Obesity Surgery
Obesity Surgery involves reducing the size of the stomach for patients to feel satiated with smaller amounts of food. The procedure is performed laparoscopically, in other words, the physician inserts the necessary instruments through small incisions in the abdomen, including a micro camera to visualise and guide the surgery.
This treatment is less invasive than traditional surgeries, which means less recovery time for the incisions to heal (usually between 2 and 7 days). The patient can continue to eat normally to allow the digestive system to recover. Joaquim Chaves Saúde offers all of the technological and human resources for this treatment.
Apollo Method Surgery
This is a minimally invasive endoscopic intervention, in other words, without incisions or scars.
This procedure involves stitching the stomach wall to reduce its size, allowing the patient to feel satiated with less food intake. The Apollo Method Surgery is carried out under anaesthesia and takes approximately 60 minutes. As this is one of the safest and most effective endoscopic procedures, patients can be discharged the day after surgery.
Don’t wait any longer and take the first step towards a healthier life. You can count on the Joaquim Chaves Saúde to help you fight obesity. Schedule your appointment, through our website or app, and take back your vitality and health.