Day 301 of 365


Consume less “bad” fat and more “good” fat
Contrary to the belief behind the low-fat diet craze of the ’90s, not all fat is bad. A 2017 study published in the Nutrition Journal showed that intake of healthy dietary fats, such as polyunsaturated fats, can improve cholesterol levels and reduce obesity risk.

Consume less processed and sugary foods
According to a 2016 study published in The American Journal of Clinical Nutrition,consumption of processed and ultra-processed foods is linked to a higher risk of obesity. Many processed foods are high in fat, salt, and sugar, which can encourage overeating.

Eat more servings of vegetables and fruits
The daily recommendation for fruit and vegetable intake is five to nine servings per day for adults. Filling your plate with veggies and fruit can help keep calories reasonable and reduce the risk of overeating.

Day 302 of 365


Get the family involved in your journey
Social support isn’t just for children and teens — it’s important for adults to feel supported too. Whether cooking with family or going on walks with friends, getting people involved can help to encourage a healthy lifestyle.

Engage in regular aerobic activity
Incorporating regular physical activity into your schedule is important for maintaining or losing weight, among other benefits. The CDC recommends 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.

Incorporate a weight training regimen
Weight training is just as important to weight maintenance as aerobic activity. In addition to weekly aerobic activity, the WHO recommends weight training that involves all your major muscles at least two times per week.

Day 303 of 365


How can I control my weight?
Controlling your weight isn’t a short-term thing — you need to think long-term about ways to control your weight and make changes to your lifestyle. Weight loss should be gradual, and careful follow-up is needed to keep you from rebound weight gain. Changing your nutrition, behavior and lifestyle are the only ways to make long-lasting changes in your weight. These changes focus on changes to your eating and exercise habits.

A few ways you can change your behavior and lifestyle that will help you control your weight include:

Learning about nutrition.
Changing your eating habits.
Increasing your physical activity.
Changing your mindset about eating.
Joining a weight loss program.
Building up support systems.
Following any drug therapies ordered by your physician.
The keys to weight control include making lifestyle changes

Day 304 of 365


Obesity means having too much body fat. It is different from being overweight, which means weighing too much. The weight may come from muscle, bone, fat, and/or body water. Both terms mean that a person’s weight is greater than what’s considered healthy for his or her height.

Obesity is a disease that can be prevented and treated. And most importantly when adressing people living with obesity, focus on people first language for obesity.

Published by Stephen Ogweno

a global health practitioner, NCD advocate and mHealth Innovator

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: