These Are the Top 2 Habits That Can Help With Obesity Prevention, According to a Registered Dietitian
Plus, what causes obesity in the first place.
Obesity is one of the most serious health issues facing Americans, according to the CDC, which reports that one in every five children and one in three adults suffer from the chronic condition. Linked to a number of serious health conditions, including high blood pressure and cholesterol, Type 2 diabetes, breathing problems, joint problems and psychological problems, the governmental health organization maintains that obesity-related conditions are among the number one cause of premature or preventable death. But how is obesity preventable?
What Is Obesity?
Before we get to the answer, it’s crucial to understand what obesity really is. “Obesity is defined as a body mass index (BMI) over 30,” explains Dr. David Creel, PhD, RD, a psychologist and registered dietitian in the Bariatric & Metabolic Institute at Cleveland Clinic. In populations as a whole, health risks increase quickly when BMI exceeds 30. However, he points out that the risks actually start to go up at a BMI of 25, which is considered overweight.
“That said, individuals might have varying risks according to their BMI, so it's not that as you reach a BMI of 30, suddenly you're in trouble,” he says. Instead, it's a general indication of risk. “For instance, some people with more muscle may have higher BMIs but they are, overall, very healthy.”
Related: 13 Reasons You're Not Losing Weight, According to Experts
What Generally Causes Obesity?
Dr. Creel emphasizes that obesity is a complex disease that is multifactorial—involving both genetic and environmental factors. “At the root, what causes obesity is when we consume more calories than we burn. So it's a mismatch between the calories that we harvest from our foods and the calories that we burn,” he explains.
But genetic factors such as appetite regulation, metabolic changes that occur when we overconsume food or cut calories, and our body's responses to physical activity, play roles in who does and doesn’t develop obesity and to what degree the disease progresses. “We should not blame people or think that people who develop it are weak-willed,” he stresses. In fact, obesity is highly heritable.
The bottom line: “Genetics and a toxic environment for food are the main factors that can contribute to obesity,” says Dr. Creel.
Related: 40 Best Foods for Weight Loss
What Are the Top Habits To Prevent Obesity?
Obviously, you can’t change genetics. However, you can alter your habits. Because weight gain ultimately boils down to the equation of calories consumed versus calories burned, there are really two habits you should focus on to prevent and treat obesity: maintaining a healthy diet and staying active. This is especially important with children. “If we can prevent it from developing in childhood, that might help us in adulthood,” he says.
“Some of the habits that we know are beneficial are avoiding sugar-sweetened beverages and juices, eating whole foods, and not consuming empty calories,” Creel explains. “Physical activity is very important so it’s great to involve kids in lots of physical activities.”
Related: Walking for Weight Loss
Mental health is also key. “There can be an association between depression and obesity. Poor mental health can lead to coping with food. At the same time, ridiculing people with excess weight can lead to behaviors that make it much worse. So managing mental health and not using food as a way to cope is really important as well,” Creel adds.
Next up: The One Habit to Avoid to Fight Obesity
Sources
David Creel, PhD, RD, is a psychologist and registered dietitian in the Bariatric & Metabolic Institute at Cleveland Clinic. He is also an ACSM Certified Clinical Exercise Physiologist.
Centers for Disease Control and Prevention: Obesity and Why It Matters
