How to Lower Your Risk of Obesity

Obesity-related diseases such as heart disease, cancer and diabetes are the leading causes of premature deaths in the United States. Factors influencing your risk of being overweight or obese include diet, activity level, age and genetics. Lower your risk of obesity by making smarter choices on controllable variables such as diet and physical fitness. Making lifestyle changes can help you reach and maintain a healthy weight.

Instructions

Overcoming Obesity

• 1

  Maintain stable blood sugar levels by consuming six small meals spaced evenly throughout the day to prevent overeating. Emphasize lean protein, fiber, complex carbohydrates and healthy fats such as mono- and poly-unsaturated fatty acids.

• 2

  Control the amount of calories you consume by practicing proper portion control. One medium fruit is the size of a baseball; 2 tbsp of nut butter is the size of a golf ball; 1 oz of cheese is about equal to three stacked dice; and 3 ounces of lean meat or poultry is the size of a checkbook.

• 3

  Limit refined carbohydrates in your diet such as baked goods, sugar, white bread, high-fructose corn syrup and saturated and trans-fatty acids. Refined carbohydrates contribute to obesity because they are calorie-dense and nutrient-deficient, according to Dr. James M. Rippe in the Weight Watchers book, "Weight Loss that Lasts."

• 4

  Engage in cardiovascular exercise such as brisk walking, jogging, basketball, swimming or tennis for at least 20 minutes three days a week. Cardiovascular exercise strengthens your heart and lungs, while also burning calories for weigh loss.

• 5

  Perform strength training exercises at the gym or at home three times a week. Lean muscle mass speeds up your body's fat-burning process. One pound of muscle requires your body to burn up to 50 extra calories a day, says author David Zinczenko in "The New Abs Diet."