Balanced diet: Make sure to eat all kinds of foods every day, including fruits, vegetables, whole grains, protein and healthy fats. Avoid foods high in sugar, fat and salt, and minimize the intake of processed foods.
Control appetite: learn to distinguish between hunger and satiety, and don't eat too much. Use a small plate and eat more meals, which helps to control the amount of food.
Avoid excessive intake of high-calorie foods: high-calorie foods such as candy, snacks, biscuits and cakes should be restricted.
Diet: Don't skip meals, eat three meals a day, eat healthy snacks in moderation, and keep full.
Control the eating speed: chew slowly so as to feel full in time.
Drink plenty of water: Drinking plenty of water helps to control appetite and reduce unnecessary calorie intake.
Regular exercise: Do at least 150 minutes of aerobic exercise every week, such as brisk walking, cycling or swimming. At the same time, carry out strength training to increase muscle mass.
Reduce sedentary time: It is beneficial to minimize sedentary, standing, walking and using stairs.
Maintain a healthy lifestyle: work and rest regularly, ensure adequate sleep, reduce stress, and avoid smoking and excessive drinking.
Monitor your weight: Check your weight regularly. If you find yourself starting to gain weight, take corresponding measures to prevent weight gain.
Set clear goals: set health goals, establish a reasonable diet and exercise plan, and stick to it.
Seek support: seek support from family and friends, or consult a medical professional or dietitian for advice.
Obesity is a complex problem, and its prevention requires long-term unremitting efforts. It is the key to successfully prevent obesity to gradually change lifestyle and develop healthy living habits.