Prevention

The best approach to preventing obesity is first of all stabilising one’s weight and not putting on any more, particularly by controlling one’s diet.

Avoid :

• saturated fats: butter, cheese, red meat, processed meats, biscuits, pastries, palm oil, etc.
• quick-release sugars: fruit juices, soft drinks, sweets, alcohol, biscuits, pastries, white bread, sugar, etc.
• salt
• processed industrial products containing saturated fats, quick-release sugars and salt.

Give preference to :

• unsaturated fats: olive oil and rape-seed oil, avocado, oily fish, etc.
• wholegrain cereals: rice, wheat, oats, quinoa, buckwheat, etc.
• fruit and vegetables
• pulses: peas, lentils, beans, etc.
• nuts: walnuts, almonds, etc.
• low-fat dairy products: yoghurt, soft white cheese, etc.
• water.

DID YOU KNOW ? The body needs 2.5 litres of water per day. A diet rich in fruit and vegetables contributes approximately 1 litre of water per day. It is recommended to drink in addition 1.5 litres of which at least 1 litre of water.  The remaining half-litre may be made up by tea, coffee or low-calorie soft drinks (these being drinks, of which the consumption must however be limited).

Physical activity increases calorie expenditure and basal metabolism.

A person who regularly practises a physical activity uses up more calories than a person who does not.

It is recommended to practice:

• on average 150 minutes of moderate physical exercise per week or 30 minutes per day
• muscle-building exercises at least twice a week.

Avoid :

• remaining sedentary: sitting at the computer, in front of the television, video games, in the car etc.
• non-participation in physical activity.

Give preference to :

• walking, running, swimming, cycling
• going to work on foot or on your bicycle
• housework, playing, etc.
• regularly moving, even when at work.

DID YOU KNOW? Taking exercise does not cause one to lose weight. To lose weight, you must, above all, eat better and less. However, physical activity reduces the risks of cardiovascular diseases, diabetes and cancers and can be beneficial in combating stress and depression. In addition, physical activity allows one to keep slim once the weight has been lost.

A balanced diet and the regular undertaking of a physical activity are part of a life style governed by healthy habits to be followed daily in order to achieve a durable and sustainable change in the long term:

• try to cook for yourself as much as possible
• take breakfast
• eat slowly, calmly and at fixed times
• vary your diet and adapt your meals (a “heavy” meal followed by a “light” meal)
• avoid sugary and salty snacks (biscuits, crisps, chocolate)
• eat healthy collations (fruit, dairy produce)
• do not skip meals
• go to work on foot, on your bicycle
• in public transport get off a stop early to walk
• use the stairs rather than lifts, etc.
• look after your mental health, relax (stress, depression, anxiety).