Obesity Prevention: How to Maintain a Healthy Weight

Obesity is a serious disease caused by poor diet choices, genetics, lack of physical activity, and overeating. In the United States, many people are prone to this condition because they tend to consume convenient fast food, processed pre-packaged meals, and simple carbohydrates. As a result, the country ranks 12th in the world for obesity.

People who are obese are at greater risk of experiencing Type 2 diabetes, heart disease, mental illness, and other health conditions. To reduce the risk of these illnesses and maintain a healthy weight, here are tried-and-true ways for obesity prevention:

Practice Portion Control

Many fad diets focus on eating habits that promote depriving oneself of delicious foods and drinks. They categorize foods as “good” and “bad.” As a result, those who are in trendy weight-loss plans establish an unhealthy relationship with eating. Additionally, while they may achieve dramatic results at first, they likely gain back the weight they have lost. In short, these fad diets are not ideal long-term solutions to maintaining a healthy weight.

Preventing obesity doesn’t mean starving oneself. The key to having a healthy weight is avoiding having an overly restrictive diet and paying attention instead to portions. This means allowing oneself to indulge in tasty treats every once in a while but in moderation. They must also come in recommended portion sizes.

Add More Fruits, Vegetables, and High-Fiber Foods to the diet

A good rule of thumb is to consume around 30 grams of fiber each day to manage the weight. People who eat high-fiber foods tend to feel more satisfied and full for longer. For this reason, they are less likely to indulge mindlessly in unhealthy snacks. This is because high-fiber foods take longer to digest and promote increased satiety levels.

Some good sources of fiber are whole grains, nuts, and beans. For those who prefer weight-friendly options, go for fiber-rich produce like non-starchy vegetables, pears, berries, and apples.

Cut Back on Sweets and Junk Foods

Sugary treats and junky snacks like baked goods, chips, and crackers taste delicious, but they are high in empty calories. They are low in fiber and high in refined carbs. Consuming them regularly can lead to weight gain and obesity. For this reason, it’s advisable to eat them in moderation.

Stop Drinking Soda

Sweetened drinks are high in sugar and calories. In a year, drinking even one sweetened beverage every day could result in a weight of up to five pounds. Even diet sodas are not considered better options for managing weight because they are filled with artificial sweeteners. Instead of soda, opt for beverages with no sweeteners, like water or sugar-free iced tea.

Exercise Regularly

Besides having a healthy diet, engaging in regular aerobic activity is key to preventing obesity. It’s recommended to have at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic exercise every week.


When it comes to obesity, prevention is better than cure. While losing weight can significantly improve health, it’s better to avoid gaining too much weight in the first place. It’s also harder to get back to a healthy weight once a person is already experiencing obesity. For this reason, it’s advisable to follow these healthy lifestyle habits and stick with them.

Whether you are having trouble losing weight or dealing with diabetes due to obesity, you can count on our physicians at Garden State Medical Group to help you take better care of your health. We provide a comprehensive Diabetes Prevention and Education Program. Contact us today!

Subscribe to our newsletter

© Garden State Medical Group. All Rights Reserved.