Nutrition and Obesity: Tips for Combating Obesity-Related Health Risks

Understanding Obesity and Its Impact

What Is Obesity?

Obesity is a leading cause of preventable diseases, including type 2 diabetes and heart disease. 

LifeSpring Home Nutrition provides quality, pre-portioned meals to help you develop a healthier diet that addresses nutrition and obesity. 

How Is Obesity Measured?

Your body mass index (BMI) is used to see if you’re overweight or obese. 

Your doctor measures your height and body weight to get an estimate of body fat. The measurements are then used to calculate if you fall into the obesity range. The range of excessive fat is a BMI of 30 or more.

Doctors and nutritionists use three measurements recommended by the Centers for Disease Control and Prevention (CDC) to see if your weight is a health risk. The National Heart, Lung, and Blood Institute lists these measurements on their webpage. 

These three measurements are:

• Body mass index
• Waist circumference
• Risk factors for diseases and conditions 

These measurements are also used to determine your health risks.

Why Is Obesity a Health Concern?

 Obesity is directly linked to the risk of developing life-threatening diseases, including:

• Cardiovascular disease: Higher body fat increases the risk of heart failure, heart attacks, strokes, hypertension, or coronary artery disease.
• Kidney disease: Several factors increase the risk of kidney disease. Three of these factors are liver disease, high blood pressure, and diabetes.
• Type 2 diabetes: Obesity is directly linked to an increased risk of having type 2 diabetes.
• Cancers: Some of the types of cancer linked to obesity include breast, colon, and endometrial cancer. 

The risk of health problems can begin when you’re slightly overweight. These health conditions often worsen, leading to chronic diseases as you gain weight. However, obesity is preventable and treatable with proper nutrition and exercise. 

With LifeSpring Home Nutrition, eating healthy, delicious meals is easy because they’re ready to cook.

Key Risk Factors for Obesity

What Contributes to Obesity?

While there are several causes of obesity, two of the leading causes are overeating and an unhealthy diet that includes processed foods and sugars. 

An imbalanced diet that includes taking in more calories than your body uses leads to fat storage. Nutrition and obesity are connected when the food you eat isn’t good for you. 

While you may know about the dangers of processed foods and overeating, you may not know that they aren’t the only contributors to weight gain and obesity. 

Other factors include:

• Lack of physical activity
• Lack of good quality sleep
• Stress
• Genetics
• Health conditions
• Medicines
• Environment

When you talk with your doctor, ask about ways to improve your eating patterns and include healthy food in your diet. 

Another way to increase your success in obesity prevention or weight loss goals is to have friends and family support you as your cheerleaders. Eating healthy and taking care of your well-being is easier when you have a strong support system.

How Does Diet Affect Weight Gain?

The type and quality of food you eat directly affect your weight. What you eat and the amount of physical activity you engage in affect your weight. 

High-fat, sugar, or processed foods are often high in calories and can result in your body storing excess fat. Eating processed and fast food, both of which are high in fat and sugar, means your body is taking in foods that are high in calories (energy intake) but low in nutritional value. 

Energy intake is essential because it is the total amount of calories (energy) you take in when you eat and drink. When you eat healthy, fiber-rich foods, you feel fuller faster without eating foods high in calories.

It’s not uncommon to feel sluggish or tired after eating unhealthy foods, but you can make some simple changes to your daily routine. 

For example, you may love French fries, but you can swap them with baked potato wedges or zucchini fries. Or try eating watermelon or fresh fruit as a snack or dessert instead of candy or cake. Making these changes can be challenging at first, but the results are worth it.

Nutritious food also helps you live longer. You will feel better and be able to get involved in activities you enjoy or are interested in trying. Being engaged in activities that include physical activity can help you lose weight. Physical activity is also a good way to prevent obesity and lower your health risks. 

What Role Does Physical Activity Play in Weight Loss?

Physical activity is vital in losing and maintaining weight. 

Exercising, playing sports, or engaging in activities like yoga requires your body to use calories. The more calories you use, the greater your calorie deficit is, which helps you lose weight.

Exercising or being physically active can also help decrease stress levels and improve mental health. 

Some examples of other benefits of physical activity include:

• Improving your sleep quality
• Reducing pain connected to arthritis or other disabilities
• Decrease your risk of osteoporosis
• Increase your balance
• Lower symptoms of anxiety and depression

Good mental and physical health increases your ability to lose weight and stay healthy.

Nutrition Strategies to Support a Healthy Weight

Which Foods Help Manage Obesity?

Managing obesity is possible when you have a balanced diet that includes vegetables, fruit, whole grains, and lean proteins. 

You should also stay hydrated by drinking six to eight cups of water daily and choosing healthy fats, such as those found in avocados and olive oil.

Foods that are good for weight management don’t have to be boring. You can be creative with what you eat and how you serve it. 

For example, you can freeze blueberries or strawberries and enjoy them on a hot summer day. Or you can try quinoa as a healthy alternative to white rice. Quinoa can be served with beans, lentils, or vegetables mixed in.

Lean proteins like skinless chicken have endless options. LifeSpring Home Nutrition’s menu lets you choose how you want your chicken or any lean protein prepared. You’re able to try different types of food whenever you want. 

How Can Portion Control Make a Difference?

Portion control can reduce or prevent excess calorie intake, which can reduce your risk of gaining weight. 

When you manage your calorie intake, you can aid your digestive system, stabilize sugar levels, boost energy levels, and prevent overeating.

Eating is more than tasting your food. It’s a sensory experience that encompasses the scent and presentation of your food. You can look forward to enjoying a meal based on its appearance. 

That’s why it’s essential to consider how you serve your food. Since a portion is the amount of food you put on your plate, it can be challenging to monitor portion size if it’s served on a large plate.

Maybe you were told when you were young to eat everything on your plate. That habit can carry over to adulthood. When someone gives you a large plate of food, you may feel like you have to eat everything to avoid being rude or wasting food. 

However, your food intake is crucial to your weight and health. It’s okay not to finish everything or politely decline an overstuffed plate of food. You don’t have to explain.

When you’re learning how to serve the recommended portion of food, you can use some tools to help. You could carry measuring spoons or cups, but that can be difficult. Instead, try using everyday objects as reminders of portion sizes. For example, the average serving of chicken is about the size of a deck of cards. 

Why Reduce Processed and High-Fat Foods?

Limiting or eliminating high-fat and processed foods from your diet decreases the risk of obesity, heart disease, premature death, and type 2 diabetes. 

Curbing your intake can also control your calorie intake, maintain a healthy weight, and increase your consumption of nutritious, whole foods.

Processed foods often have valuable nutrients removed while being processed. These foods are also high in unhealthy fats, sugars, and sodium. They are also harmful because they’re easy to eat due to their taste and are quick to digest, leaving you feeling hungry. Another side effect of high-fat and processed foods is the spikes and crashes in your blood sugar levels.

Managing Obesity-Related Health Risks

How Does Healthy Eating Affect Chronic Disease Risk?

A nutrient-dense, healthy diet reduces or prevents chronic disease. 

The CDC reports that “Six in 10 Americans have at least one chronic disease, and 4 in 10 have two or more chronic diseases.” A balanced diet lowers your risk of developing a chronic disease, and if you already have one, it can help relieve symptoms and improve outcomes.

Diet is a lifestyle factor that can contribute to the development of a chronic disease. Having one chronic disease can lead to the development of another chronic disease.

What Role Does Blood Sugar Control Play?

Elevated blood sugar is connected to obesity because it increases the storage of surplus glucose as fat, promoting insulin resistance. 

This resistance can disrupt your appetite and the cues that signal when you’re full. The surplus of fat in the abdominal area increases your risk of pre-diabetes and type 2 diabetes. 

Can Nutritional Interventions Improve Quality of Life?

Yes. Nutritional interventions improve your physical and cognitive functioning, increase your energy, and reduce the harmful effects of chronic disease and malnutrition.

Changing your diet to include nutritious foods can help you increase your physical and mental well-being. 

For example, eating foods rich in nutrients can help you as you age because it promotes:

• Metabolic health
• Emotional well-being
• Vitality 

Special Considerations Across Life Stages

How Does Childhood and Adolescent Nutrition Influence Obesity?

Childhood and adolescent nutrition and eating habits create lifelong dietary habits. 

Poor nutrition in childhood or adolescence can carry over into adulthood. Poor food choices and reduced nutrient intake from ultra-processed and high-fat or sugar foods increase the risk of chronic diseases and long-term poor health outcomes.

A child or adolescent’s eating habits also influence their energy levels.

Why Focus on Public Health and Prevention?

Public health initiatives that focus on preventing obesity can address policy, environmental, and systemic factors that contribute to the condition. 

Successful public health campaigns aimed at reducing or preventing obesity can promote lifelong healthy eating habits and contribute to the development of healthier communities.

How Can Adolescents and Adults Maintain a Healthy Weight?

Maintaining a healthy weight is possible through balancing the calories you consume. 

You can balance your calories by combining a healthy, nutrient-dense diet with physical activity. A diet that includes fruits, vegetables, lean proteins, and whole grains helps give your body the nutrients it needs for a healthy mind and body. You can combine a healthy diet with moderate-intensity exercise to help you maintain a healthy weight. 

The recommended guidelines for moderate exercise are:

• Adults (18-64): At least 150 minutes of aerobic exercise or 75 minutes of intensive aerobic exercise. You should include at least two days of strength training.
• Older Adults (65+): The exercise requirements remain the same, but it’s recommended that you add exercises that are focused on balance and mobility. 

FAQs About Nutrition and Obesity

What foods are best for weight management?

Foods that are dense in nutrients and fiber promote weight management. 

These foods make you feel full and decrease the temptation to snack on high-calorie foods. 

Some examples of nutritious food choices include:

• Fruits and Vegetables: Fruits and vegetables are high in fiber and water, which makes you feel full without a lot of calories. Some examples are leafy green vegetables, berries, and apples.
• Whole Grains: Choosing whole-wheat bread, oats, or brown rice increases your fiber intake.
• Lean Proteins: You don’t have to give up meat to manage your weight. Protein fuels your body and makes yoy feel full. When making food choices, opt for chicken, turkey, fish, plant-based foods (beans, lentils, or tofu), and eggs.

Other healthy foods are: avocados, olive oil, nuts, seeds, low-fat milk, cheese, and yogurt.

Can nutrition alone reverse obesity?

Nutrition is an essential part of reversing obesity, but it isn’t the only factor in weight loss. 

When you combine a healthy diet with physical activity, behavioral therapy, and a support system, you can build a comprehensive weight loss plan. 

How quickly can dietary changes affect health?

You can begin to feel the initial effects of your healthy food choices in two to four weeks. 

Within the first two weeks, you may notice you have more energy and your digestion is better. Often, there’s weight loss, and your skin looks better by the second or fourth week. 

After about three months, you will see weight loss, and health conditions like high blood pressure or cholesterol will improve. In about 6 months to a year, you can achieve continued weight loss, improved overall health, and mental and physical health.

Your weight loss journey is unique, so these time frames are general guidelines. Your results may differ from others, but with a strong support system, such as a weight loss group and a personalized dietary plan, you will see and feel the difference in healthy food choices. 

What role does healthcare support play?

The support of your doctor or nutritionist is vital for effective, sustainable, and safe weight loss and management because it provides personalized weight treatment plans. 

Your healthcare provider and a registered dietician can guide you to health by recommending positive lifestyle changes. 

A few examples of the support you may receive include:

• Weight loss medication: When you’re working with your doctor to lose weight, they may recommend weight loss medication that can help you safely achieve your weight loss goal.
• Personalized nutrition and exercise plan: Registered dieticians can work with you to create a balanced meal plan. Exercise specialists like personal trainers can help you build a safe and effective workout plan.
• Behavioral Support: Learning how food choices affect your mental and physical well-being is key to losing and maintaining a healthy weight. Therapists can also help you learn healthy coping skills for mental health issues that can influence how and what you eat. Furthermore, you can build a plan that reflects what motivates you to reach a healthy weight and maintain your weight.  

What are the benefits of building a healthy eating plan?

A healthy eating plan offers several benefits, including boosting your immune system and strengthening your bones. 

These aren’t the only benefits, though. 

Eating healthy foods may also:

• Increase your life
• Keep your eyes, teeth, and skin healthy
• Help your digestive system
• Help you achieve and maintain a weight that is healthy for you
• Support your muscles
• Lower your risk of heart disease, certain cancers, and type 2 diabetes
• Support a healthy pregnancy and breastfeeding

A healthy eating plan is possible with the support of friends and family, as well as the help provided by LifeSpring Home Nutrition.

Obesity is preventable with the help of LifeSpring Home Nutrition’s easy-to-prepare home meals. All you need to do is pick a meal and heat it up. You can eat healthy and lose weight with LifeSpring Home Nutrition. Call (800) 798-5767.