To mark World Obesity Day on Tuesday, the World Health Organisation released an advisory on how the health challenge can be prevented.
The health body defined obesity as abnormal or excessive fat accumulation that presents a risk to health
It stated that obesity has nearly tripled since 1975, with millions of adults and children at risk due to unhealthy diets and sedentary lifestyles.
In Nigeria, health professionals warn that changing dietary habits and a decline in physical activity are fueling the trend.
Here are four key steps to prevent obesity and promote a healthier lifestyle according to the WHO.
- Limit fats and sugars
Excess consumption of processed foods, sugary beverages, and unhealthy fats has been linked to weight gain and obesity-related illnesses.
Nutritionists advise cutting back on refined sugars, fried foods, and excessive oil intake while opting for healthier alternatives such as whole grains, lean proteins, and unsaturated fats.
- Eat more vegetables and fruits
A diet rich in fruits and vegetables not only aids digestion but also provides essential vitamins, minerals, and fibre that help regulate weight.
Experts recommend incorporating fresh produce into daily meals to enhance satiety, boost metabolism, and reduce the risk of obesity-related diseases.
- Engage in regular physical activity
A sedentary lifestyle is a leading contributor to weight gain. Engaging in at least 30 minutes of moderate exercise, such as brisk walking, jogging, or cycling, can significantly improve metabolism and overall well-being.
Experts also encourage activities such as dancing, skipping, or simple home workouts to maintain a healthy weight.
- Limit screen time and get enough sleep
Excessive screen time, whether from television, smartphones, or gaming devices, encourages a sedentary lifestyle and disrupts sleep patterns.
Studies show that inadequate sleep can lead to hormonal imbalances that trigger cravings and overeating.
To prevent this, health professionals advise reducing screen exposure, especially before bedtime, and ensuring at least seven to nine hours of quality sleep each night.
