How Do I Reverse & Prevent Obesity?

According to the Vermont Department of Health, being obese increases the chances of developing serious health conditions such as diabetes, heart disease and high blood pressure, among others. Preventing obesity in the first place is good, as forming good habits early on is often easier than changing established poor eating habits. For those who don't understand portion sizes or what constitutes healthy eating habits, a personalized eating plan can help.

Instructions

• 1

  Exercise regularly. Before starting a workout program, get a doctor's approval. Walking, swimming and biking are all good exercise, especially for those not used to working out yet. Exercise is important to prevent or reverse excess weight gain, according to MayoClinic.com.

• 2

  Eat fruits, vegetables and whole grains, as these have good nutrients while not packing many calories. Avoid frequent consumption of junk food such as cookies, cakes and fried foods. MayoClinic.com also recommends reducing or eliminating alcohol to help maintain or get to a healthy weight.

• 3

  Breastfeed your baby, if possible. Breastfeeding for at least six months after a baby's birth reduces the chances of the child becoming obese later on, and it also decreases the chances of the child developing type 1 and type 2 diabetes, says the Vermont Department of Health.

• 4

  Find other ways of handling stress and strong emotions besides eating to help prevent obesity. To reverse obesity, it can help to keep a food journal to monitor what is being eaten and emotions that trigger overeating. The journal can help you notice your eating patterns and prompt you to develop new ways to cope, such as going for a walk, meditating or talking to a friends, MayoClinic.com says.