Preventing obesity in adults
Preventing Obesity in Adults: Dr Manish Khaitan Advanced Laparoscopic Surgeon obesity Centre Ahmedabad Gujarat India
Published on: Mar 4, 2016
Transcripts - Preventing obesity in adults
Preventing Obesity in Adults: Dr Manish Khaitan
Advanced Laparoscopic Surgeon obesity Centre
Ahmedabad Gujarat India
Many of the strategies that produce successful weight loss and maintenance will help prevent
obesity. Improving your eating habits and increasing physical activity play a vital role in
preventing obesity. Things you can do include:
Eat five to six servings of fruits and vegetables daily. A vegetable serving is one cup of
raw vegetables or one-half cup of cooked vegetables or vegetable juice. A fruit serving is
one piece of small to medium fresh fruit, one-half cup of canned or fresh fruit or fruit
juice, or one-fourth cup of dried fruit.
Choose whole grain foods such as brown rice and whole wheat bread. Avoid highly
processed foods made with refined white sugar, flour and saturated fat.
Weigh and measure food to gain an understanding of portion sizes. For example, a
three-ounce serving of meat is the size of a deck of cards. Avoid super-sized menu items
particularly at fast-food restaurants. You can achieve a lot just with proper choices in
Balance the food "checkbook." Eating more calories than you burn for energy will lead
to weight gain.
Weigh yourself regularly.
Avoid foods that are high in "energy density" or that have a lot of calories in a small
amount of food. For example, a large cheeseburger and a large order of fries may have
almost 1,000 calories and 30 or more grams of fat. By ordering a grilled chicken
sandwich or a plain hamburger and a small salad with low-fat dressing, you can avoid
hundreds of calories and eliminate much of the fat intake. For dessert, have fruit or a
piece of angel food cake rather than the "death by chocolate" special or three pieces of
Crack a sweat: accumulate at least 30 minutes or more of moderate-intensity activity on
most, or preferably, all days of the week. Examples include walking a 15-minute mile, or
weeding and hoeing the garden.
Make opportunities during the day for even just 10 or 15 minutes of some calorie-burning
activity, such as walking around the block or up and down a few flights of stairs
at work. Again, every little bit helps.
Dr Manish Khaitan
M .S. (Gen. Surgery)
Fellow in Bariatric Surgery from CA, USA under Dr. Kelvin Higa, ALSA, California.
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