Nutrition
A balanced diet is the basis for a healthy life – even for slim people. However, those who tend to be overweight need to pay double attention to what and how much they eat. This is because the right diet can significantly reduce the risk of obesity and related diseases. High sugar consumption, for example, increases the risk of developing diabetes.
It also makes sense to limit your fat consumption and mainly eat valuable fats that contain polyunsaturated fatty acids. These include oils such as olive oil or rapeseed oil, but also fatty sea fish. Overall, experts recommend that people who have to watch their weight should preferably eat foods with a low energy density. These are foods with a high water and fiber content, but a low fat and sugar content.
Exercise
An active lifestyle that integrates a lot of exercise, such as climbing stairs and walking, into everyday life and at least 30 minutes of endurance training at least five days a week are recommended. However, this is not enough to lose weight.
Mental balance
There is no scientific evidence that stress makes you fat. However, there is some evidence that it does. For example, many people eat more when they are under emotional pressure and gain weight as a result.
Studies have also shown that people who do not get enough sleep have an increased risk of being overweight. And one of the main reasons for a disturbed night’s sleep is stress. Stress could also promote the development of obesity through this connection.
In any case, it seems to be particularly worthwhile for people who are prone to obesity to slow down their lives with targeted stress management or relaxation techniques (progressive muscle relaxation, autogenic training).
Pregnancy
This risk is particularly high if the mother herself is overweight or gains a lot of weight during pregnancy. There is a particularly high risk if the pregnant woman develops gestational diabetes, which often goes unnoticed. The hormonal changes cause the blood sugar levels of an otherwise healthy woman to derail. The affected children are usually born as little heavyweights and are at high risk of obesity and diabetes from birth.
A healthy diet during pregnancy and regular blood sugar checks are therefore important protective measures for the child.
Childhood and adolescence
Nutrition in the first years of life plays a decisive role in preventing obesity. During this time, eating behavior is programmed and the foundations for certain preferences are laid. A fat child is very likely to become a fat teenager and later a fat adult.
Upbringing is also an important factor, as it has a decisive influence on lifestyle: Is sport a natural part of life? What and how much is eaten? It is also unfortunate when children are given something to eat as a quick consolation when they are sad or upset. Such behavior becomes ingrained – and is difficult to get rid of later in adult life.
