The nutritionist listed the effective principles of obesity prevention

Obesity often begins in childhood. It is impossible to change genes, but it is possible to simulate a healthy lifestyle in order to prevent problems, said Elena Ignatikova, Deputy chief physician of the KDC NMIC of Therapy and Preventive Medicine for clinical and expert work, internist, nutritionist. An expert on World Obesity Day told Izvestia on March 4 about effective prevention principles.

"Encourage healthy eating. You can try replacing processed foods, such as potato chips, with healthier snacks, such as baked apples with cinnamon. Another great idea is to give up sugary soft drinks," the expert said.

The doctor advised parents and children to play sports together. You can make physical activity a tradition, such as playing soccer or riding bicycles together after school. Children between the ages of six and 18 should devote 60 minutes of physical activity daily, the therapist emphasized.

"Provide the child with a sleep schedule. Children who do not get enough sleep have a higher risk of developing obesity, type 2 diabetes, and other diseases. The amount of uninterrupted sleep your child needs depends on his age group, but the main thing is a constant sleep schedule, even on weekends," Ignatikova recommended.

In addition, she added that the time spent behind the screen should be minimized. Spending too much time on the screen in childhood increases the risk of obesity, poor sleep, and unhealthy eating. It's important to replace screen time with time spent with family or physical activity, the doctor wrote. Screens should also be turned off an hour before bedtime.

Soy generation: who benefits from the health benefits of fake meat

Gynecologist told how to prolong youth with the help of legumes

"To prevent obesity, adults themselves need to follow the basic principles of a healthy diet. Simple changes in eating habits will help you lose weight and prevent weight gain," the expert noted.

The nutritionist advised to eat more fruits and vegetables. According to her, a diet rich in fruits and vegetables reduces the risk of obesity. They contain a variety of beneficial nutrients and are associated with a lower risk of developing diabetes. They contain a lot of fiber, which allows you to feel full with fewer calories and supports the digestive system.

At the same time, you should try to fill your plate with vegetables and fruits at every meal. It is worth choosing colorful vegetables and fruits — carrots, sweet potatoes, broccoli, bell peppers, eggplants — the more colors, the better.

"Avoid processed foods. Highly processed foods such as white bread, sweet pastries, and many snacks are a source of empty calories that accumulate quickly. There are many healthy alternatives to processed foods that can be just as delicious: unsalted almonds, cashews, walnuts, fried chickpeas, lettuce leaves instead of pita bread, berries with yogurt, apple chips," Ignatikova said.

In addition, the doctor advised to limit the consumption of sugar and other sweeteners. According to current dietary guidelines, most women should consume no more than 24 grams of sugar per day, while men should consume no more than 36 grams.

The main sources of added sugar that should be avoided include sugary carbonated drinks, energy or sports drinks, fruit juices, candies, and dairy desserts such as ice cream.

At the same time, the therapist reminded that an adult needs at least 150 minutes of moderate-intensity physical activity per week. This equates to 30 minutes a day, five days a week.

"People who walk at a fast or very fast pace have less weight, a lower body mass index and a smaller waist circumference. It is recommended to stay physically active throughout the day by using a table to work standing up, taking breaks to warm up, or finding other ways to work on the move during the day," Ignatikova said.

At the same time, chronic stress increases levels of the stress hormone cortisol and leads to weight gain. This condition can lead to poor food choices, as cortisol can increase "carbohydrate cravings" and make it difficult to make informed decisions and exercise willpower. Therefore, the doctor advised to reduce stress levels. To do this, you can try hiking, yoga and meditation, music, meeting friends, playing with pets.

However, if a person has made changes to their lifestyle and is still gaining weight, then they should consult a doctor to understand the reasons.

Earlier, on January 29, gastroenterologist, endoscopist at the Gastro Clinic Natia Chekhoeva told Izvestia that the systematic consumption of excessive calories inevitably overloads the body. This not only increases body weight, but also puts a strain on internal organs, including the heart, liver, and pancreas.