3 strategies to fight against obesity

Obesity is a chronic disease that is characterized by excessive accumulation of body fat. It often begins in childhood and adolescence, although it can occur at any age. It is considered multi-faceted, It may have its origin in genetics, medical problems or lifestyle. What strategies help fight against obesity?

Programs to cope with this disorder may vary according to the needs of each patient. However, at a general level, they involve changes in eating habits and an increase in physical activity. In the next space we share 5 recommendations.


Strategies to fight against obesity

Obese patients are likely to develop other health problems, such as heart disease, diabetes, high blood pressure or arthritis, among others. At the same time, These pathologies facilitate the progression of the disorder and worsen its prognosis.

Fortunately, it is enough to achieve a minimum level of weight loss to improve or prevent complications related to obesity. Do you suffer from this condition? Discover below a series of strategies that support your treatment. Put them into practice!


1. Do regular exercise

To combat overweight we must fight against sedentary lifestyle and perform some type of physical activity on a frequent basis.

The adoption of a routine of regular exercise is an important part of the treatment to fight against obesity. Although it is not easy to leave a sedentary lifestyle, start doing moderate physical activity promotes weight control and helps control problems associated with this disease.

What should you do?

  • Initially, you can do 150 minutes of physical exercise a week. However, when you acquire more physical endurance, you can do up to 300 or more minutes.
  • You can choose several types of training routine or sports activities. The most important is be constant and increase its intensity as the physical state improves.
  • It is also recommended to increase other forms of physical activity. For example, use the stairs, speed up housework or walk the dog, among others.

2. Maintain a healthy diet

An adequate nutritional plan adapted to our needs will allow us to reduce body fat healthily.

Much of the success of treatment for obesity depends on diet. Therefore, it is essential to reduce calorie intake and adopt healthy eating habits. Drastic and restrictive diets should be avoided completely, as they do not provide long-term results.


While they can help you lose weight in a short time, there are high chances of regaining lost kilos due to the rebound effect. The best way to achieve a healthy and balanced weight is with a plan of constant weight loss and long-term.

The type of feeding may vary depending on the needs of each patient. The doctor or nutritionist can consider aspects such as age, degree of obesity and underlying diseases. But nevertheless, In general, the following is usually advised:

  • Reduce total caloric intake The normal amount is 1200 to 1500 calories for women and between 1500 and 1800 for men.
  • Increase the consumption of foods of high nutritional quality and low calories, such as fruits, vegetables, whole grains, legumes and seeds.
  • Consume more lean proteins, like those provided by chicken, turkey and fish.
  • Take low-fat dairy.
  • Prepare snacks healthy, from nuts, natural yogurt, seeds, fruits, etc.
  • Limit the consumption of unhealthy foods, like those that contain sugar, refined flours, saturated fats, etc.

3. Change behaviors to fight against obesity

In many cases, obesity must be treated from the behavioral point of view to fight against bad habits and promote a healthy lifestyle.

In many cases, patients access a behavior change program. The main objective of this type of aid is to modify those behaviors that prevent maintaining a healthy weight. In this way, patients get to understand that weight loss requires permanent changes in lifestyle.

Behavior change programs, also known as behavioral therapy, They tend to develop in the hands of a psychologist. This professional has the faculties to help the patient to understand the risks of his illness and the situations that lead him to feed poorly.

The therapy can be individual or group. In fact, sometimes it is familiar, the disease tends to affect several members of the same family. The plan includes strategies to manage food anxiety, stress situations and other emotions associated with this disease.

Are you fighting against obesity? Apply all the mentioned strategies and Start fighting for a healthier weight. Of course, seek medical attention, because there are other treatment options that can be decisive to overcome this disorder.


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