The best way to prevent becoming overweight, or obese, is by eating healthily and exercising regularly. As obese children also tend to be obese in later life, it is very important for parents to set the right example to their children from an early age.
Diet
Fruit, vegetables and unrefined carbohydrates should make up the bulk of your diet. Choose brown and wholegrain carbohydrates, and be sparing with high-fat additions, such as cheese, cream and butter. Aim for five portions of fruit and vegetables a day, and vary the type to get the maximum vitamins possible.
Think about how you prepare food - steaming and grilling are healthier ways of cooking than frying and roasting. Go easy on the amount of butter and oil you add during and after cooking.
Try not to overeat - listen to your body and stop when you are full. It can take up to 30 minutes for the stomach to register it is full, so eat slowly and wait before tucking into seconds. Serve food in the kitchen, not from the table where you might be tempted to go back for more.
Cut down on high fat snacks, junk food and ready meals, as they are often packed with fat, high levels of sugar and salt, and do not fill you up. Dried fruit, oatcakes, yoghurt and fruit are healthier and will keep you feeling full for longer.
Calories
Work out your daily calorie requirement from a calorie-counting book, and keep a food diary for a week. Do not change anything about your usual diet, but be ruthless in noting down the amount and type of food and drink you have. From this, you can work out how many calories you have consumed compared with the amount you need.
As well as showing you whether you need to cut your calories, keeping a food diary can also help you identify the types of food you are eating too much of. As well as recording what you eat, note down the time, place and how you feel. Mood often plays a big part in what we eat - feeling depressed, bored or tired, can quickly lead to comfort eating. Shopping when you are hungry, not making time to prepare a balanced meal, and stress, can also lead to the wrong food choices being made.
Exercise
It is recommended that, in general, adults should do at least 30 minutes of moderate intensity exercise, at least five days a week (or more). This can be done in one session, or split into a number of sessions lasting at least 10 minutes.
However, before starting an exercise programme, it is important to see your GP for advice as some people may not be able to manage this amount of exercise and others may benefit from doing more exercise.
Exercise does not just burn up calories. Regular, aerobic exercise increases your metabolic rate, so that even when you are not exercising, your body uses more calories overall. However, this effect is quickly lost once regular exercise stops.
Regular exercise increases appetite, but having a faster metabolic rate means that any additional calories are easily burnt off, particularly if you make the right food choices as described above.
Exercising when you are overweight can be tough because the extra weight means your body has to work harder. Stick to activities that increase your heart rate and get you sweaty, and slightly out of breath. If you feel embarrassed about joining a gym, try gardening, swimming or attending fitness classes specifically designed for people who are overweight.
In addition, try to fit more activity into your daily routine. Walk or cycle to work, or take the stairs rather than the lift. If you have never exercised before, a brisk 30 minute walk each day is a really good starting point.
