No matter what size you are, you can take steps to prevent unhealthy weight gain and related health problems. The best approach is to focus on an active lifestyle that includes a healthy eating plan.

Exercise regularly. This is one of the most important things you can do to prevent weight gain. The U.S. Department of Health & Human Services recommends getting at least 30 minutes of moderate intensity exercise five days of the week. Strengthening activities, such as sit-ups and lifting weights, should be done at least twice a week.

Eat healthy meals and snacks. It is best to eat a variety of low-calorie, nutrient-dense foods (like fruits, vegetables and whole grains) and to avoid foods that have saturated fat (examples include pork, fatty beef and cheese made out of whole milk), sweets, and alcohol. Don’t skip meals but rather eat multiple smaller meals.

Identify situations that can trigger out of control eating. Writing down everything you eat will help you monitor and observe how you are eating. Be consistent with a healthy weight plan, even during holidays and vacations, and weigh yourself at least once a week.

To learn more:

Preventing Obesity
(University of Virginia Health System)

Tips on how people of all ages can prevent obesity. Click on the Prevention tab.

http://uvahealth.com/services/digestive-health/digestive-conditions/obesity

How can overweight and obesity be prevented?
(National Heart, Lung and Blood Institute)

Tips on how to prevent obesity.

http://www.nhlbi.nih.gov/health/health-topics/topics/obe/prevention

next » Questions to ask your doctor

Written by: Maya Hollinshead B.A.
Reviewed by: Jeffrey G. Schultze, M.D.
Last Modified: Thursday June 18, 2015 1:43 PM